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6 Important Things To Remember In Your 30s

6 Important Things To Remember In Your 30s

Once we enter our 40s and beyond, hindsight becomes a wonderful thing. It’s a time when we can look back and see how our younger years have made us the ones we are today. Our 20s were the decade that brought youth and discovering our place in the world; a time of fun and care-free attitudes. We are told our 30s are when things start to take shape, we find the person we are meant to become, we establish ourselves in society through our careers, parenthood, marriage and everything comes together. Once we are in our 40s we truly know ourselves and become happy in our skin, knowing we achieved what we wanted. But how much of this is true? Reflecting back in our 40s and 50s, would we have done anything differently? Instead of feeling worldly and knowledgable, our 30s can be the decade of ups and downs and can cause us a sense of bewilderment as we juggle different responsibilities. Everything you do in life helps you become the person we are today. Whether you’re about to enter your 30s or heading full-force to your 40s, learn from those in the know.

1. Stop worrying that your life hasn’t worked out the way you expected it to be

In the throws of youth, we believe that our 30s will be a time when we’ve figured it all out. We will have the career, the marriage, the baby and all that comes with it. But life doesn’t always work out the way we expected it to be. Your 30s are a time that brings immense societal pressure to have everything in place and if you haven’t then you feel a sense of failure. The ‘shoulds’ tend to hold you back – you should have a good career, you should own a home, you should have children. If this is the case for you then you’re not alone. Don’t spend time worrying about what you haven’t done yet and instead just enjoy life – things will come to you in good time.

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2. Spend less time working

Our 30s can be very career-focused and we believe that, to be successful and happy in life, we should be working hard and clocking in those hours. Sometimes we spend too much time putting work first. You start to realize that precious moments with loved ones are much more important than sitting in the office and making money.

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3. Take more chances

The pressure we feel in our 30s causes us to become overly cautious in our decision-making. One reflection is not having lived a little more. Travel the world, pursue that dream job or do that bungee jump! Don’t feel afraid to chase exciting opportunities – just because you’re in your 30s, doesn’t mean you can’t do the things you dream of doing.

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4. Invest more time exercising and being healthy

The anti-exercise and bad eating habits we tend to adopt when we’re younger can carry on into our 40s and it’s this time in life that these bad habits are harder to drop. It’s more difficult to get into shape once we’re a bit older so establishing a positive attitude to exercise and healthy eating will serve you well as you enter your 40s.

5. Spend more time with your parents

We tend to believe that our parents will be around forever. Once we enter our 40s, parents become noticeably older and a common reflection is feeling we should have spent more time with them. Simply going for a walk together will become a lot harder once they become frail so make more time for conversations, vacations and activities that you can do together.

6. Stop believing your 30s are old

Hitting your 30s can be a shock and you start to believe that you’ve truly entered the beginning of old age. You can start to limit yourself because you feel you’re ‘too old’. Well you’re not! Life has not moved on so significantly from your 20s – you are still young. Go out and take those chances. Mindset is a powerful thing and all it takes is a change of perspective to realize that life can be exciting and lived to the full at any age.

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Jenny Marchal

A passionate writer who loves sharing about positive psychology.

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Last Updated on January 15, 2021

7 Ways To Have More Confident Body Language

7 Ways To Have More Confident Body Language

The popular idiomatic saying that “actions speak louder than words” has been around for centuries, but even to this day, most people struggle with at least one area of nonverbal communication. Consequently, many of us aspire to have more confident body language but don’t have the knowledge and tools necessary to change what are largely unconscious behaviors.

Given that others’ perceptions of our competence and confidence are predominantly influenced by what we do with our faces and bodies, it’s important to develop greater self-awareness and consciously practice better posture, stance, eye contact, facial expressions, hand movements, and other aspects of body language.

Posture

First things first: how is your posture? Let’s start with a quick self-assessment of your body.

  • Are your shoulders slumped over or rolled back in an upright posture?
  • When you stand up, do you evenly distribute your weight or lean excessively to one side?
  • Does your natural stance place your feet relatively shoulder-width apart or are your feet and legs close together in a closed-off position?
  • When you sit, does your lower back protrude out in a slumped position or maintain a straight, spine-friendly posture in your seat?

All of these are important considerations to make when evaluating and improving your posture and stance, which will lead to more confident body language over time. If you routinely struggle with maintaining good posture, consider buying a posture trainer/corrector, consulting a chiropractor or physical therapist, stretching daily, and strengthening both your core and back muscles.

Facial Expressions

Are you prone to any of the following in personal or professional settings?

  • Bruxism (tight, clenched jaw or grinding teeth)
  • Frowning and/or furrowing brows
  • Avoiding direct eye contact and/or staring at the ground

If you answered “yes” to any of these, then let’s start by examining various ways in which you can project confident body language through your facial expressions.

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1. Understand How Others Perceive Your Facial Expressions

A December 2020 study by UC Berkeley and Google researchers utilized a deep neural network to analyze facial expressions in six million YouTube clips representing people from over 140 countries. The study found that, despite socio-cultural differences, people around the world tended to use about 70% of the same facial expressions in response to different emotional stimuli and situations.[1]

The study’s researchers also published a fascinating interactive map to demonstrate how their machine learning technology assessed various facial expressions and determined subtle differences in emotional responses.

This study highlights the social importance of facial expressions because whether or not we’re consciously aware of them—by gazing into a mirror or your screen on a video conferencing platform—how we present our faces to others can have tremendous impacts on their perceptions of us, our confidence, and our emotional states. This awareness is the essential first step towards

2. Relax Your Face

New research on bruxism and facial tension found the stresses and anxieties of Covid-19 lockdowns led to considerable increases in orofacial pain, jaw-clenching, and teeth grinding, particularly among women.[2]

The National Institute of Dental and Craniofacial Research estimates that more than 10 million Americans alone have temporomandibular joint dysfunction (TMJ syndrome), and facial tension can lead to other complications such as insomnia, wrinkles, dry skin, and dark, puffy bags under your eyes.[3])

To avoid these unpleasant outcomes, start practicing progressive muscle relaxation techniques and taking breaks more frequently throughout the day to moderate facial tension.[4] You should also try out some biofeedback techniques to enhance your awareness of involuntary bodily processes like facial tension and achieve more confident body language as a result.[5]

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3. Improve Your Eye Contact

Did you know there’s an entire subfield of kinesic communication research dedicated to eye movements and behaviors called oculesics?[6] It refers to various communication behaviors including direct eye contact, averting one’s gaze, pupil dilation/constriction, and even frequency of blinking. All of these qualities can shape how other people perceive you, which means that eye contact is yet another area of nonverbal body language that we should be more mindful of in social interactions.

The ideal type (direct/indirect) and duration of eye contact depends on a variety of factors, such as cultural setting, differences in power/authority/age between the parties involved, and communication context. Research has shown that differences in the effects of eye contact are particularly prominent when comparing East Asian and Western European/North American cultures.[7]

To improve your eye contact with others, strive to maintain consistent contact for at least 3 to 4 seconds at a time, consciously consider where you’re looking while listening to someone else, and practice eye contact as much as possible (as strange as this may seem in the beginning, it’s the best way to improve).

3. Smile More

There are many benefits to smiling and laughing, and when it comes to working on more confident body language, this is an area that should be fun, low-stakes, and relatively stress-free.

Smiling is associated with the “happiness chemical” dopamine and the mood-stabilizing hormone, serotonin. Many empirical studies have shown that smiling generally leads to positive outcomes for the person smiling, and further research has shown that smiling can influence listeners’ perceptions of our confidence and trustworthiness as well.

4. Hand Gestures

Similar to facial expressions and posture, what you do with your hands while speaking or listening in a conversation can significantly influence others’ perceptions of you in positive or negative ways.

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It’s undoubtedly challenging to consciously account for all of your nonverbal signals while simultaneously trying to stay engaged with the verbal part of the discussion, but putting in the effort to develop more bodily awareness now will make it much easier to unconsciously project more confident body language later on.

5. Enhance Your Handshake

In the article, “An Anthropology of the Handshake,” University of Copenhagen social anthropology professor Bjarke Oxlund assessed the future of handshaking in wake of the Covid-19 pandemic:[8]

“Handshakes not only vary in function and meaning but do so according to social context, situation and scale. . . a public discussion should ensue on the advantages and disadvantages of holding on to the tradition of shaking hands as the conventional gesture of greeting and leave-taking in a variety of circumstances.”

It’s too early to determine some of the ways in which Covid-19 has permanently changed our social norms and professional etiquette standards, but it’s reasonable to assume that handshaking may retain its importance in American society even after this pandemic. To practice more confident body language in the meantime, the video on the science of the perfect handshake below explains what you need to know.

6. Complement Your Verbals With Hand Gestures

As you know by now, confident communication involves so much more than simply smiling more or sounding like you know what you’re talking about. What you do with your hands can be particularly influential in how others perceive you, whether you’re fidgeting with an object, clenching your fists, hiding your hands in your pockets, or calmly gesturing to emphasize important points you’re discussing.

Social psychology researchers have found that “iconic gestures”—hand movements that appear to be meaningfully related to the speaker’s verbal content—can have profound impacts on listeners’ information retention. In other words, people are more likely to engage with you and remember more of what you said when you speak with complementary hand gestures instead of just your voice.[9]

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Further research on hand gestures has shown that even your choice of the left or right hand for gesturing can influence your ability to clearly convey information to listeners, which supports the notion that more confident body language is readily achievable through greater self-awareness and deliberate nonverbal actions.[10]

Final Takeaways

Developing better posture, enhancing your facial expressiveness, and practicing hand gestures can vastly improve your communication with other people. At first, it will be challenging to consciously practice nonverbal behaviors that many of us are accustomed to performing daily without thinking about them.

If you ever feel discouraged, however, remember that there’s no downside to consistently putting in just a little more time and effort to increase your bodily awareness. With the tips and strategies above, you’ll be well on your way to embracing more confident body language and amplifying others’ perceptions of you in no time.

More Tips on How to Develop a Confident Body Language

Featured photo credit: Maria Lupan via unsplash.com

Reference

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