Advertising
Advertising

Harvard Psychologists Suggest Simple Body-Language Tweaks That Instantly Boost Confidence

Harvard Psychologists Suggest Simple Body-Language Tweaks That Instantly Boost Confidence

What can  – in an instant – elevate your sense of power? The answer isn’t winning the lottery or getting that big promotion. It’s a “power pose” and research suggests it can effectively enhance your confidence.

A power pose is an open, expansive posture used to convey power in animals and humans alike. It’s the iconic pose of Wonder Woman and every Marvel comic book superhero out there. It’s also the pose of an Olympic gold medal winner, arms extended to the sky in a sweeping gesture of celebration.

Power poses represent confidence, security, and dominance. It’s the stance of success. Leaders have it, and the rest of us want it.

Advertising

The idea of a power pose was introduced by a group of researchers at Harvard in their 2010 study. They compared what they called “high-power” poses (aka power poses) to “low-power” poses, which are closed-off, contractive positions. Think cowering animals, the kid sitting humbly in the back of the classroom, or that downtrodden employee hunched over his desk.

In the study, the high- and low-power pose groups were told to hold two postures (high- or low-power poses, respectively) for 1-minute each before they completed a gambling task, provided a saliva sample, and answered some questions. Data showed that the power pose mattered. The high-power pose group experienced enhanced feelings of power and increased tolerance for risk, and those in the low-power pose group showed the opposite.

A simple tweak in body positioning, held for only a few minutes, influenced how people perceived themselves and the risks they were willing to take.

The effect of the power pose went beyond subjective feelings, however, all the way down to the biological level. Those in the high-power pose group experienced an elevation in testosterone and a decrease in cortisol. Why is this noteworthy? Because high testosterone and low cortisol are the markers of a powerful and effective leader – dominant and yet calm in the face of stress. Those in the low-power pose group showed the opposite pattern. Not only did they feel less powerful, but their hormone levels indicated lower dominance and higher activity to stress.

Advertising

How did a mere change in body position create such a difference? In her 2012 TED talk, one of the authors of the original study, Harvard social psychologist Amy Cuddy, argued that tweaks in body positioning can send a message to the brain that a person is more capable or powerful than they might assume. In essence, it’s faking it until you make it.

Cuddy also described a subsequent study whereby two groups of people – a high-power pose and low-power pose group – were subjected to a stressful job interview. Again the subjects assumed high-power poses or low-power poses for only a few minutes before the interview. Evaluators who were unaware of which interviewees had performed a high-power versus low-power pose concluded – across the board – that they would hire those in the high power pose group.

In this case, the power pose would have paid off – with a new job.

Advertising

Although a subsequent 2015 study didn’t replicate the biological findings, they still reported increased subjective feelings of power in those adopting power poses. And other research on “expansive postures” shows that it can influence different facets of behavior as well as how others respond to us.

Body language reflects not only how you feel about yourself, but also influences how others react to you.

Consider this – how do you respond when you see someone hunched over, arms hugging their midsection, head down? What about when you see a person stand tall, feet apart, chin up. We make immediate judgments of others based on body language and adjust our behavior towards them accordingly.

How do we use this knowledge to enhance our day-to-day life?

Advertising

It’s simple. Start your day with a power pose – or perhaps quickly go through a series of two power poses prior to a big meeting, a speaking event or other stressful situation. See if it enhances your confidence. Even if you don’t feel an immediate change, keep doing it as the posing may be influencing you in subtle ways you can’t detect. Over time, you may notice changes not only in your self-confidence but also how others react to you. The more confidence you convey, the more people will respond to you accordingly. And that’ll just help to drive up your confidence and feelings of dominance, sparking change in all facets of your life.

We all suffer from lack of confidence at some point in our lives. The power pose may be one way to not only “fake it till you make it,” but to fake it until you become the confident person you were always meant to be.

Featured photo credit: Viktor Hanacek via picjumbo.com

More by this author

5 Ways Forgiveness Can Benefit Your Life Joking Aside, Sarcasm May Enhance Creativity 7 Ways Emotions Cause You To Overeat 7 Ways Your Emotions Cause You to Overeat Researchers Find An Unexpected Benefit of Caffeine: Honesty language hacks for better health 3 Language Hacks To Promote Better Health

Trending in Communication

1 How to Develop Mutual Respect in a Relationship 2 If Money Can’t Buy Happiness, What Can? 3 Having an Emotional Breakdown? 15 Ways to Re-Center Yourself 4 10 Simple Ways To Always Think Positive Thoughts 5 What’s the Easiest Language to Learn for English Speakers?

Read Next

Advertising
Advertising
Advertising

Last Updated on September 17, 2019

10 Simple Ways To Always Think Positive Thoughts

10 Simple Ways To Always Think Positive Thoughts

Positive thinking can lead to a lot of positive change in your life. Developing an optimistic outlook can be good for both your physical and mental health.

But sometimes, certain situations arise in life that makes it hard to keep a positive outlook. Take steps to make positive thinking become more like your second nature and you’ll reap the biggest benefits.

Here are 10 ways to make thinking positive thoughts easy:

1. Spend Time with Positive People

If you surround yourself with constant complainers, their negativity is likely to rub off on you.

Spend time with positive friends and family members to increase the likelihood that their positive thinking habits will become yours too. It’s hard to be negative when everyone around you is so positive.

Advertising

2. Take Responsibility for Your Behavior

When you encounter problems and difficulties in life, don’t play the role of the victim. Acknowledge your role in the situation and take responsibility for your behavior.

Accepting responsibility can help you learn from mistakes and prevent you from blaming others unfairly.

3. Contribute to the Community

One of the best ways to feel good about what you have, is to focus on what you have to give.

Volunteer in some manner and give back to the community. Helping others can give you a new outlook on the world and can assist you with positive thinking.

4. Read Positive and Inspirational Materials

Spend time each day reading something that encourages positive thinking. Read the Bible, spiritual material, or inspirational quotes to help you focus on what’s important to you in life. It can be a great way to start and end your day.

Advertising

Some recommendations for you:

5. Recognize and Replace Negative Thoughts

You won’t be successful at positive thinking if you’re still plagued by frequent negative thoughts. Learn to recognize and replace thoughts that are overly negative. Often, thoughts that include words like “always” and “never” signal that they aren’t true.

If you find yourself thinking something such as, “I always mess everything up,” replace it with something more realistic such as, “Sometimes I make mistakes but I learn from them.”

There’s no need to make your thoughts unrealistically positive, but instead, make them more realistic.

6. Establish and Work Toward Goals

It’s easier to be positive about problems and setbacks when you have goals that you’re working toward. Goals will give you motivation to overcome those obstacles when you encounter problems along the way. Without clear goals, it’s harder to make decisions and gauge your progress.

Advertising

Learn to set SMART goals to help you achieve more.

7. Consider the Consequences of Negativity

Spend some time thinking about the consequences of negative thinking. Often, it can become a self-fulfilling prophecy.

For example, a person who thinks, “I probably won’t get this job interview,” may put less effort into the interview. As a result, he may decrease his chances of getting the job.

Create a list of all the ways negative thinking impacts your life. It likely influences your behavior, your relationships, and your feelings. Then, create a list of the ways in which positive thinking could be beneficial.

8. Offer Compliments to Others

Look for reasons to compliment others. Be genuine in your praise and compliments, but offer it frequently. This will help you look for the good in other people.

Advertising

9. Create a Daily Gratitude List

If you start keeping a daily gratitude list, you’ll start noticing exactly how much you have to be thankful for. This can help you focus on the positive in your life instead of thinking about all the bad things that have happened in the day.

Getting in the habit of showing an attitude of gratitude makes positive thinking more of a habit. Here’re 40 Simple Ways To Practice Gratitude.

10. Practice Self-Care

Take good care of yourself and you’ll be more equipped to think positively.

Get plenty of rest and exercise and practice managing your stress well. Taking care of your physical and mental health will provide you with more energy to focus on positive thinking.

Learn about these 30 Self-Care Habits for a Strong and Healthy Mind, Body and Spirit.

More About Staying Positive

Featured photo credit: DESIGNECOLOGIST via unsplash.com

Read Next