Advertising
Advertising

8 Ways To Keep Calm Even If You Are Seriously Nervous.

8 Ways To Keep Calm Even If You Are Seriously Nervous.

Public speaking. Bungee jumping. Confronting a tough customer. These are just some instances which can bring chills to spines and sweat to palms.

It’s normal to feel nervous before or in the midst of an undertaking. What separates the mediocre from the remarkable is the ability to perform despite the nerves. And these are some ways to stay calm in nervous situations.

1. Acknowledge and decide

There’s no point pretending that the nerves aren’t there when you feel crippled by it. Identify it, acknowledge it and come to terms with it.

Even the best athletes feel nervous during race day. Even top notch influential speakers experience some chills before facing the crowd.

Remind yourself that it’s perfectly alright to feel nervous before taking the leap – you are human after all. However, don’t just stop there. Decide in your head that you would not allow your nerves to get the better of you.

2. Segmenting

One technique which the U.S Navy SEALs employ to thrive and operate in high-stakes and high-stress environments is segmenting, which is simply to break down a seemingly daunting task into more digestible and manageable bits.

Advertising

A former SEAL talked about how he used segmenting to get through hell week (one of the most arduous and grueling military training in the world in which trainees get no more than 4 hours of sleep over 5 and a half days): Instead of seeing how he would get through the entire day, he encouraged and committed himself to just make it through to breakfast time, then lunch time, and then dinner time.

Thus, whenever you face an overwhelming task that’s driving you nervous, break it down and work through it one bit at a time.

3. Mental rehearsals and visualization

Imagine yourself having to deliver a presentation in front of your company of 100 employees. You haven’t really spoken in public that often and you’re not even sure if you are the most eloquent or charismatic speaker in the room.

You get nervous. Extremely nervous.

At this point, many would think that everything would just fail and crumble before their very eyes – they trip while getting on stage, the projector explodes, members of the audience jeer and throw office staplers at them.

Don’t go down that path. Do something totally different.

Advertising

Perform mental rehearsals of yourself delivering a confident and compelling speech. Don’t just practice your address physically, but visualize yourself doing it in your head as well.

4. Scenario planning

In my 2 and a half years in the military, we were taught how to respond to different scenarios when we were, for instance, doing a patrol on a street or clearing a building.

The key to scenario planning is to anticipate the different scenarios which might occur and then decide your course of action when that particular scenario happens. The important thing is to decide what you are going to do even before that scenario happens, so that when it actually occurs, your response would be second nature.

For example, if we kicked down the door when storming a building, we already know how to react if an enemy pops up from a corner – we would react accordingly without hesitation. We just don’t have time to consider our options on the spot when something happens – it might be too late.

Back to the company presentation, anticipate what might possibly go wrong and come up with your course of action if it does. What do you do when you suddenly forget your points? You could have some flashcards in your pocket. What do you do when the laptop fails? You could have a spare one on standby or have a plan to proceed without using it.

5. Begin with the end in mind

When you step onto the stage to deliver your presentation, what is your ultimate purpose? What are you achieving? Why are you doing the presentation in the first place?

Advertising

Decide on your purpose and objective and keep your eyes on it. Everything else is just noise and distraction.

6. Controlled breathing techniques

It’s interesting that our body affects our minds and vice versa. When you think of fear, you end up feeling frightened. When you make yourself smile, you tend to improve your overall mood.

People who are nervous usually take short and shallow breaths. And such breathing patterns only serve to keep them nervous.

What you could do is to deliberately control your breathing by adopting what I call the 4x4x4 breathing technique.

Inhale through your nose for 4 seconds (you can count by saying in your head one-thousand, two-thousand, three-thousand, four-thousand), exhale through your mouth for 4 seconds, and then repeat that cycle for 3 more times.

7. Adopt a confident posture

Amy Cuddy’s TED talk sheds light on how our posture affects our confidence levels. She says that adopting a “power pose” – standing with your arms on your hips like Wonder Woman or your arms stretched wide – can make you feel more confident and assertive.

Advertising

When you are about to do something and you feel the nerves, go to somewhere private and take just 2 minutes to adopt a confident posture. Once done, head back out and get going!

8. Focus on the work, not the nerves

Last but not least, sometimes the best way to overcome the nerves is to take action instead of waiting for the nerves to go away.

When doing a public presentation, take a bold step forward and give the best speech you have ever given. When confronting a tough customer, pick up the phone, make the call and say what you need to say.

Don’t focus on the nerves. Focus on the work you need to do. Don’t forget why you are doing that task in the first place. Hold on to your true purpose and go for gold – the nerves don’t stand a chance!

Featured photo credit: Alex Wong via unsplash.com

More by this author

8 Ways To Keep Calm Even If You Are Seriously Nervous. 13 Of The Loneliest Moments That Everyone Experiences In Their Life

Trending in Communication

1 7 Ways to Make Life Changing Decisions 2 Living in the Past? 7 Ways To Let Go And Live A Happy Life 3 What’s the Meaning of Life? A Guide to Live with Meaning 4 10 Secrets to Living a Happy Life No Matter How Old You Are 5 6 Reasons Why Your Comfort Zone Is Holding You Back In Life

Read Next

Advertising
Advertising
Advertising

Last Updated on July 27, 2020

7 Ways to Make Life Changing Decisions

7 Ways to Make Life Changing Decisions

Most people don’t know the profound effects of making life decisions. Often times, we go through life oblivious to what thoughts we are thinking and what actions we are taking. Every single decision we make in our days shapes our current reality. It shapes who we are as a person because we habitually follow through with the decisions we make without even realizing it.

If you’re unhappy with the results in your life right now, making the effort to changing your decisions starting today will be the key to creating the person you want to be and the life you want to have in the future.

Let’s talk about the 7 ways you can go about making life changing decisions.

1. Realize the Power of Decision Making

Before you start making a decision, you have to understand what a decision does.

Any decision that you make causes a chain of events to happen. When you decide to pick up a cigarette to smoke it, that decision might result in you picking up another one later on to get that same high feeling. After a day, you may have gone through a pack without knowing it. But if you decide not to smoke that first cigarette and make a decision every five minutes to focus your attention somewhere else when you get that craving, after doing this for a week, your cravings will eventually subside and you will become smoke-free.

But it comes down to making that very first decision of deciding whether or not to pick up that cigarette.

Advertising

2. Go with Your Gut

Often times, we take too much time to make a decision because we’re afraid of what’s going to happen. As a result of this, we go through things like careful planning, deep analysis, and pros and cons before deciding. This is a very time consuming process.

Instead, learn to trust your gut instinct. For the most part, your first instinct is usually the one that is correct or the one that you truly wanted to go with.

Even if you end up making a mistake, going with your gut still makes you a more confident decision maker compared to someone who takes all day to decide.

3. Carry Your Decision Out

When you make a decision, act on it. Commit to making a real decision.

What’s a real decision? It’s when you decide on something, and that decision is carried out through action. It’s pointless to make a decision and have it played out in your head, but not doing anything about it. That’s the same as not making a decision at all.

If you want to make real changes in life, you have to make it a habit to apply action with your decision until it’s completed. By going through this so many times, you will feel more confident with accomplishing the next decision that you have in mind.

Advertising

4. Tell Others About Your Decisions

There’s something about telling other people what we’re going to do that makes us follow through.

For example, for the longest time, I’ve been trying to become an early riser. Whenever I tried to use my own willpower, waking up early without falling back asleep felt impossible. So what I did was I went to a forum and made the decision to tell people that I would wake up at 6 AM and stay up. Within two days, I was able to accomplish doing this because I felt a moral obligation to follow through with my words even though I failed the first time.

Did people care? Probably not, but just the fact that there might be someone else out there seeing if you’re telling the truth will give you enough motivation to following through with your decision.

5. Learn from Your Past Decisions

Even after I failed to follow through my decision the first time when I told people I was going to wake up early and stay up, I didn’t give up. I basically asked myself, “What can I do this time to make it work tomorrow?”

The truth is, you are going to mess up at times when it comes to making decisions. Instead of beating yourself up over it, learn something from it.

Ask yourself, what was good about the decision I made? What was bad about it? What can I learn from it so I can make a better decision next time?

Advertising

Remember, don’t put so much emphasis focusing on short term effects; instead focus on the long term effects.

6. Maintain a Flexible Approach

I know this might sound counter-intuitive, but making a decision doesn’t mean that you can’t be open to other options.

For example, let’s say you made the decision to lose ten pounds by next month through cardio. If something comes up, you don’t have to just do cardio. You can be open to losing weight through different methods of dieting as long as it helps you reach your goal in the end.

Don’t be stubborn to seek out only one way of making a decision. Embrace any new knowledge that brings you closer to accomplishing your initial decision.

7. Have Fun Making Decisions

Finally, enjoy the process. I know decision-making might not be the most fun thing world to do, but when you do it often, it becomes a game of opportunity.

You’ll learn a lot about yourself on the way, you’ll feel and become a lot more confident when you’re with yourself and around others, and making decisions will just become a lot easier after you do it so often that you won’t even think about it.

Advertising

Anything you decide to do from this point on can have a profound effect later on. Opportunities are always waiting for you. Examine the decisions that you currently have in the day.

Are there any that can be changed to improve your life in some way? Are there any decisions that you can make today that can create a better tomorrow?

Final Thoughts

Some decisions in life are harder to make, but with these 7 pieces of advice, you can trust yourself more even when you’re making some of the most important decisions.

Making a decision is the only way to move forward. So remember, any decision is better than none at all.

More Tips for Making Better Decisions

Featured photo credit: Justin Luebke via unsplash.com

Read Next