Advertising

How to Be Confident and Reduce Stress in 2 Minutes Per Day

How to Be Confident and Reduce Stress in 2 Minutes Per Day
Advertising

There is a simple strategy that you can use to reduce anxiety, improve your ability to deal with stress, and boost your confidence.

The best part? It works immediately and only takes two minutes to do.

Here’s the deal…

Your Hormones and Your Confidence

Recent research coming out of Harvard University, The University of Oregon, The University of Texas and many other places is revealing that powerful and effective leaders not only share similar mindsets, but also similar hormone levels. More specifically, powerful leaders tend to have higher levels of testosterone and lower levels of cortisol.

Higher levels of testosterone (in both men and women) lead to increased feelings of confidence. Meanwhile, lower levels of cortisol lead to decreased anxiety and an improved ability to deal with stress.

Here’s what that means: if you enjoy these hormone levels, then you are biologically primed to be more assertive, confident, and relaxed. At the same time, you will be less reactive to stress and more likely to handle pressure situations well. In other words, the correct hormone levels can make you feel more confident and less stressed.

Sounds good, right?

Advertising

What is particularly important about testosterone and cortisol is that your levels of each hormone can change rapidly depending on the social, physical, and environmental cues that surround you.

What does this have to do with feeling more confident?

Well, it turns out that one of the physical cues that impacts these two hormones is body language. And if you understand how to improve your body language, then you can increase your testosterone, decrease your cortisol, and “magically” feel more confident and risk tolerant.

Let’s talk about the link between body language and confidence…

Body Language: The “Power Poses”

Amy Cuddy is a researcher at Harvard University who studies body language and the impact it has on your hormones.

Cuddy and her team have classified different body positions as “high power” or “low power” poses. In general, the high power poses are open and relaxed while the low power poses are closed and guarded.

Below is an image showing the different types of power poses.

body-language-power-poses
    High Power body language is open and relaxed. Low Power body language is closed and guarded.

    Cuddy and her research team studied the impact of high power and low power poses by conducting a research study on 42 students. (Original article available here.)

    Advertising

    Here’s how the study went down…

    • First, a saliva sample was taken from each subject and their testosterone and cortisol levels were measured.
    • Second, the subject was asked to sit in either a high power pose or a low power pose for two minutes.
    • Third, a second sample of saliva was taken from each subject and their testosterone and cortisol levels were measured again.

    When the researchers looked at the results, they were stunned by the impact that body language had on the hormones within the body. High power poses increased testosterone by 20 percent and decreased cortisol levels by 25 percent.

    Here’s a graph showing the results…

    testosterone-cortisol-power-poses
      High power poses increased testosterone levels by 20% (which boosts confidence) while simultaneously decreasing cortisol levels by 25% (which reduces anxiety).

      This brings us to the most important question…

      How can you make this actionable in your life?

      Stand Like This for 2 Minutes Per Day

      wonder-woman-power-pose-body-language
        From Left to Right: Lynda Carter poses as Wonder Woman (Image courtesy of ABC TV and Amazon Archives). Christine Lagarde, Managing Director of the IMF stands in a high power pose (Image courtesy of Amy Cuddy). Beyonce strikes a high power pose during a performance (Image courtesy of Getty Images).

        The most well–known and versatile high power pose is nicknamed “The Wonder Woman” pose. You simple stand tall with your chest out and your hands on your hips. The images above show powerful women like Christine Lagarde and Beyonce in classic “Wonder Woman” pose.

        Just to be clear: despite the nickname and the photos, the impact of these poses is just as relevant to men as it is to women.

        Advertising

        Making This Work in Real Life

        If you’re aware of it, body language is easy to adjust throughout your day.

        But if you’re anything like me, you’ll get busy with other tasks and completely forget to check your body language. Because of this, I’ve found it most useful to insert a high power pose into my morning routine for 2 or 3 minutes and then move on with the rest of my life.

        Here’s a pattern that I have been playing with recently…

        Each morning, I’ll wake up and stand in a high power pose for two minutes. While I’m doing that, I’ll close my eyes, breathe in deeply for a count of 3, hold for 1, and then breathe out fully for a count of 5. In this way, I combine breathing exercises, meditation, and power poses for a relaxing and confidence–boosting start to the day.

        Plus, it only takes 120 seconds. It’s kind of hard to say you don’t have time for it.

        For more ideas on how to improve your morning routine, read this: 8 Ways to Improve Your Morning Routine

        What You Should Do Now

        “It’s easier to act your way into a new way of thinking than to think your way into a new way of acting.”
        — Millard Fuller, Founder of Habitat for Humanity

        Just to be clear: I don’t believe that body language is the end–all and be–all of becoming more confident.

        That said, it is pretty clear that confidence is a two–way street that involves both your mind and body. Sure, your personality and your emotional state will impact your confidence levels, but it’s obvious that assuming better body language, taking up space, and expanding your physical presence can play an important role as well.

        Most importantly, you now have another tool in your toolbox to use whenever you need it.

        If you’re feeling stressed a few minutes before your next presentation, interview, or meeting — take a moment to adjust your posture and stand in a powerful position. Put your hands on your hips, keep your chin up, and your chest out. Doing this for just two minutes will raise your testosterone and increase your confidence, while also decreasing your cortisol and improving your ability to handle stress.

        Your behaviors and emotions are firmly tied. The most powerful leaders don’t merely think a certain way, they carry themselves a certain way. You should do the same.

        Watch Amy Cuddy’s 20–Minute TED Talk

        Want more? You can watch Amy Cuddy talk about her research and the impact of body language in her 20–minute TED Talk. It’s well worth the time.

         This article was originally published on JamesClear.com.

        Advertising

        Featured photo credit: Nathan Rupert via flickr.com

        More by this author

        James Clear

        James Clear is the author of Atomic Habits. He shares self-improvement tips based on proven scientific research.

        How to Stick With Good Habits Even When Your Willpower is Gone How to Change Your Beliefs and Stick to Your Goals for Good Plan for Chaos: How to Stick to Your Health Goals When Life Gets Crazy How to Stay Focused on Your Goals When You Are Worn Out One Simple Trick That Helps You Reach Your Goals Successfully

        Trending in Communication

        1 I Want To Be Happy: 7 Science-Backed Ways to Find Happiness 2 13 Ways Happy People Think and Feel Differently 3 10 Morning Habits Of Happy People 4 What Makes People Happy? 20 Secrets of “Always Happy” People 5 13 Simple Habits of Happiness To Change Your Outlook on Life

        Read Next

        Advertising
        Advertising

        Last Updated on July 20, 2021

        How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)

        How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)
        Advertising

        You’re standing behind the curtain, just about to make your way on stage to face the many faces half-shrouded in darkness in front of you. As you move towards the spotlight, your body starts to feel heavier with each step. A familiar thump echoes throughout your body – your heartbeat has gone off the charts.

        Don’t worry, you’re not the only one with glossophobia(also known as speech anxiety or the fear of speaking to large crowds). Sometimes, the anxiety happens long before you even stand on stage.

        Your body’s defence mechanism responds by causing a part of your brain to release adrenaline into your blood – the same chemical that gets released as if you were being chased by a lion.

        Here’s a step-by-step guide to help you overcome your fear of public speaking:

        1. Prepare yourself mentally and physically

        According to experts, we’re built to display anxiety and to recognize it in others. If your body and mind are anxious, your audience will notice. Hence, it’s important to prepare yourself before the big show so that you arrive on stage confident, collected and ready.

        “Your outside world is a reflection of your inside world. What goes on in the inside, shows on the outside.” – Bob Proctor

        Exercising lightly before a presentation helps get your blood circulating and sends oxygen to the brain. Mental exercises, on the other hand, can help calm the mind and nerves. Here are some useful ways to calm your racing heart when you start to feel the butterflies in your stomach:

        Warming up

        If you’re nervous, chances are your body will feel the same way. Your body gets tense, your muscles feel tight or you’re breaking in cold sweat. The audience will notice you are nervous.

        If you observe that this is exactly what is happening to you minutes before a speech, do a couple of stretches to loosen and relax your body. It’s better to warm up before every speech as it helps to increase the functional potential of the body as a whole. Not only that, it increases muscle efficiency, improves reaction time and your movements.

        Here are some exercises to loosen up your body before show time:

        Advertising

        1. Neck and shoulder rolls – This helps relieve upper body muscle tension and pressure as the rolls focus on rotating the head and shoulders, loosening the muscle. Stress and anxiety can make us rigid within this area which can make you feel agitated, especially when standing.
        2. Arm stretches – We often use this part of our muscles during a speech or presentation through our hand gestures and movements. Stretching these muscles can reduce arm fatigue, loosen you up and improve your body language range.
        3. Waist twists – Place your hands on your hips and rotate your waist in a circular motion. This exercise focuses on loosening the abdominal and lower back regions which is essential as it can cause discomfort and pain, further amplifying any anxieties you may experience.

        Stay hydrated

        Ever felt parched seconds before speaking? And then coming up on stage sounding raspy and scratchy in front of the audience? This happens because the adrenaline from stage fright causes your mouth to feel dried out.

        To prevent all that, it’s essential we stay adequately hydrated before a speech. A sip of water will do the trick. However, do drink in moderation so that you won’t need to go to the bathroom constantly.

        Try to avoid sugary beverages and caffeine, since it’s a diuretic – meaning you’ll feel thirstier. It will also amplify your anxiety which prevents you from speaking smoothly.

        Meditate

        Meditation is well-known as a powerful tool to calm the mind. ABC’s Dan Harris, co-anchor of Nightline and Good Morning America weekend and author of the book titled10% Happier , recommends that meditation can help individuals to feel significantly calmer, faster.

        Meditation is like a workout for your mind. It gives you the strength and focus to filter out the negativity and distractions with words of encouragement, confidence and strength.

        Mindfulness meditation, in particular, is a popular method to calm yourself before going up on the big stage. The practice involves sitting comfortably, focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future – which likely includes floundering on stage.

        Here’s a nice example of guided meditation before public speaking:

        2. Focus on your goal

        One thing people with a fear of public speaking have in common is focusing too much on themselves and the possibility of failure.

        Do I look funny? What if I can’t remember what to say? Do I look stupid? Will people listen to me? Does anyone care about what I’m talking about?’

        Instead of thinking this way, shift your attention to your one true purpose – contributing something of value to your audience.

        Advertising

        Decide on the progress you’d like your audience to make after your presentation. Notice their movements and expressions to adapt your speech to ensure that they are having a good time to leave the room as better people.

        If your own focus isn’t beneficial and what it should be when you’re speaking, then shift it to what does. This is also key to establishing trust during your presentation as the audience can clearly see that you have their interests at heart.[1]

        3. Convert negativity to positivity

        There are two sides constantly battling inside of us – one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?

        ‘What if I mess up this speech? What if I’m not funny enough? What if I forget what to say?’

        It’s no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy – a belief that comes true because we are acting as if it already is. If you think you’re incompetent, then it will eventually become true.

        Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: “I’ll ace this speech and I can do it!”

        Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative ‘what ifs’.

        Here’s a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:

        4. Understand your content

        Knowing your content at your fingertips helps reduce your anxiety because there is one less thing to worry about. One way to get there is to practice numerous times before your actual speech.

        Advertising

        However, memorizing your script word-for-word is not encouraged. You can end up freezing should you forget something. You’ll also risk sounding unnatural and less approachable.

        “No amount of reading or memorizing will make you successful in life. It is the understanding and the application of wise thought that counts.” – Bob Proctor

        Many people unconsciously make the mistake of reading from their slides or memorizing their script word-for-word without understanding their content – a definite way to stress themselves out.

        Understanding your speech flow and content makes it easier for you to convert ideas and concepts into your own words which you can then clearly explain to others in a conversational manner. Designing your slides to include text prompts is also an easy hack to ensure you get to quickly recall your flow when your mind goes blank.[2]

        One way to understand is to memorize the over-arching concepts or ideas in your pitch. It helps you speak more naturally and let your personality shine through. It’s almost like taking your audience on a journey with a few key milestones.

        5. Practice makes perfect

        Like most people, many of us are not naturally attuned to public speaking. Rarely do individuals walk up to a large audience and present flawlessly without any research and preparation.

        In fact, some of the top presenters make it look easy during showtime because they have spent countless hours behind-the-scenes in deep practice. Even great speakers like the late John F. Kennedy would spend months preparing his speech beforehand.

        Public speaking, like any other skill, requires practice – whether it be practicing your speech countless of times in front of a mirror or making notes. As the saying goes, practice makes perfect!

        6. Be authentic

        There’s nothing wrong with feeling stressed before going up to speak in front of an audience.

        Many people fear public speaking because they fear others will judge them for showing their true, vulnerable self. However, vulnerability can sometimes help you come across as more authentic and relatable as a speaker.

        Advertising

        Drop the pretence of trying to act or speak like someone else and you’ll find that it’s worth the risk. You become more genuine, flexible and spontaneous, which makes it easier to handle unpredictable situations – whether it’s getting tough questions from the crowd or experiencing an unexpected technical difficulty.

        To find out your authentic style of speaking is easy. Just pick a topic or issue you are passionate about and discuss this like you normally would with a close family or friend. It is like having a conversation with someone in a personal one-to-one setting. A great way to do this on stage is to select a random audience member(with a hopefully calming face) and speak to a single person at a time during your speech. You’ll find that it’s easier trying to connect to one person at a time than a whole room.

        With that said, being comfortable enough to be yourself in front of others may take a little time and some experience, depending how comfortable you are with being yourself in front of others. But once you embrace it, stage fright will not be as intimidating as you initially thought.

        Presenters like Barack Obama are a prime example of a genuine and passionate speaker:

        7. Post speech evaluation

        Last but not the least, if you’ve done public speaking and have been scarred from a bad experience, try seeing it as a lesson learned to improve yourself as a speaker.

        Don’t beat yourself up after a presentation

        We are the hardest on ourselves and it’s good to be. But when you finish delivering your speech or presentation, give yourself some recognition and a pat on the back.

        You managed to finish whatever you had to do and did not give up. You did not let your fears and insecurities get to you. Take a little more pride in your work and believe in yourself.

        Improve your next speech

        As mentioned before, practice does make perfect. If you want to improve your public speaking skills, try asking someone to film you during a speech or presentation. Afterwards, watch and observe what you can do to improve yourself next time.

        Here are some questions you can ask yourself after every speech:

        Advertising

        • How did I do?
        • Are there any areas for improvement?
        • Did I sound or look stressed?
        • Did I stumble on my words? Why?
        • Was I saying “um” too often?
        • How was the flow of the speech?

        Write everything you observed down and keep practicing and improving. In time, you’ll be able to better manage your fears of public speaking and appear more confident when it counts.

        If you want even more tips about public speaking or delivering a great presentation, check out these articles too:

        Reference

        Read Next