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Science Has It: Do These 10 Things To Keep Calm Under Pressure

Science Has It: Do These 10 Things To Keep Calm Under Pressure

Have you ever wondered what is the best way to keep calm under pressure? Perhaps you are dreading giving a musical performance, a talk or having to get through an interview. The pressure is relentless and the brain does not seem to help at all as it is overreacting and you are getting more nervous by the minute. Here are 10 ways you can reverse all that, keep really calm and sail through it.

“The greatest weapon against stress is our ability to choose one thought over another.” –William James.

1. Learn how to defeat the panic signals

When we are in danger or facing a really challenging situation, our minds and bodies go into the ‘fight or flight’ mode. Neither of these is really appropriate when we are about to give a PowerPoint presentation or turn up for an interview!

Stress hormones flood our system and can really help us overcome an emergency. In the long term, we do not need these at all as they can lead to chronic conditions. I know, because it happened to me and led to a state of permanent anxiety which was mistaken for a heart condition, known as angina. After hospitalization, the message was pretty clear. I had to find ways of combating these ‘fight or flight’ reactions. The best way was to train myself to use a relaxation response.

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2. Learn how to breathe properly

One of the most effective ways to train this response is to learn how to breathe properly. Shallow breathing means that the diaphragm muscles are not being used. Thee secret is to inhale deeply so that the chest and stomach are filled with air. If you are lying down, you can easily feel your stomach rising by placing your hands over your belly button area. Then exhale slowly. As you do so, concentrate on the movement you feel and also repeat a mantra such as ‘breathe in’ and ‘breathe out’. Simply put, you are now channelling the autonomic nervous system into much more productive activity which will be extremely useful in fighting the panic response.

3. Learn how to improve your vagal tone

We mentioned the autonomic nervous system above. The principal nerve involved in the calming nervous pathways is the vagus nerve. This is rather long gangling affair which stretches from the brainstem right down into the stomach, intestines, heart and lungs. It is no accident that people use terms like ‘he lost his nerve’ or ‘he hasn’t got the guts’ when stress takes over.

The best way to stimulate this vagus nerve to calm the whole system down so that we feel safe and secure is to improve its tone. You can do this in the following ways:

  • practice meditation or mindfulness
  • generate positive thoughts
  • do exercise or some physical activity
  • increase omega 3 consumption by eating more fish and nuts

 4. Learn how to get things into perspective

Learning how to prioritize and re-evaluate our talents, skills and experience is a great way of building self-esteem. This can also help us to put things into perspective when we are facing a critical challenge. Dr. Andy Martens of the University of Arizona has done some interesting research in this area.

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5. Learn how to avoid negative people

You are in control but not when you are surrounded by anxious, negative and cynical people. Learning how to avoid these people is crucial especially when preparing for an extra stressful event.

6. Learn how to be grateful

When you are under pressure, cortisol is released and functions well as a sort of lubricant for the nervous system. The problem arises when long term, constant stress produces too much cortisol and this in turn can damage the nervous system.

One great way to reduce cortisol is to regularly practise gratitude. Researchers at the University of California Davis, led by Robert Emmons, found that this practice was very effective in reducing cortisol by as much as 23%. There were added benefits in that people were in a better mood and felt better physically and mentally.

7. Learn how to re-label emotions

Esther Sternberg, a researcher at The NIMH has done a lot of research on mind-body interaction. One of her recommendations is that when, under pressure, you are successfully able to re-label the ‘fear or flight’ emotions. For example, fear can become anticipation while dread can become caution. Being under pressure can be simply re-labelled as being courted! If you are successful with this technique you become watchful and aware rather than being frightened and ready to flee.

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8. Learn how to get in the ‘zone’

Now I know saying ‘practice makes perfect’ can sound banal. Is there any scientific evidence that this is really true? Actually, the more you practise something, the more automatic it becomes. Mihaly Csikszentmihalyi has given lots of talks about getting in the ‘zone’ or ‘flow’ where extremely heightened focus and immersion in an activity can lead to really superb performances. There is a perfect match between your skill level and the challenge you are facing.

In fact, time is non-existent and you forget your ego and other physical restraints. One of the ways of achieving the flow is not only practice, but overlearning a skill where you can stretch yourself to new limits. This is essential when you are under pressure. You can refer to some of Mihali Csikszentmihalyi’s books which outline the whole ‘flow’ concept with practical examples of their application in daily life.

9. Learn how to get on auto-pilot

There are experiments which show golfers performing lousy swings after being told that they should watch the position of their elbows. The secret here is that our conscious attention is hijacking our perfectly honed motor skills and we normally perform, speak or run much better than this! Ramping up pressure like this is not helpful. If I tell you to watch your grammar before your presentation, then your performance may be less than your best. Sports teams know all about this pressure when their fans get too enthusiastic and noisy, especially when playing at home.

Just tell yourself that your sweaty palms or beating heart are not signs that you are going to fail! They are just the side effects of somebody who is ready to give the best performance in his or her life. Tell yourself that this test/match/interview/presentation is no big deal. Sian Bellock’s book,‘Choke: What the Secrets of the Brain Reveal About Getting It Right When You Have To.’ is a fascinating insight on this process.

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10. Learn to look after yourself

So, you are under pressure. But what steps are you taking to make sure that your body is going to perform well on the day? That means looking after all the essential maintenance such as diet, sleep, exercise, and relaxation. Did you know that if you have too many carbs in the morning, your blood sugar may fall? That can lead to bad temper, whereas if you get enough protein, this can keep you going for much longer without that annoying sugar crash.

“Calm mind brings inner strength and self-confidence, so that’s very important for good health.” –Dalai Lama

Let us know in the comments below how you manage to stay calm under pressure.

Featured photo credit: Keep calm and carry on/Brandbook.de via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on December 7, 2018

10 Steps For Success: Applying The Power Of Your Subconscious Mind

10 Steps For Success: Applying The Power Of Your Subconscious Mind

How big is the gap between you and your success?

What is the difference between successful people and unsuccessful people?

It is as simple as this: successful people think and talk about what they are creating, and unsuccessful people focus on and talk about what they’re lacking.

So how do you bridge that gap between wanting success and having your success? Let’s make an important distinction. You see, there is a big difference between “Wanting” and “Having” something.

Wanting: means lacking or absent. Deficient in some part, thing or aspect.

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Having: means to possess, to hold, to get, to receive, to experience.

You can have one OR the other, but not both at the same time with any particular object of your desire. You either have it or you don’t.

When it comes to your subconscious, if you’re focusing on the “wanting”, i.e. the not having, guess what, you will build stronger neural networks in your brain around the “wanting.” However, through the power of your subconscious mind, you can focus on the “having” as if it has already happened. Research has shown that your brain doesn’t know the difference between what you’re visualizing inside your mind versus what is happening out there in your reality.

This is a regular practice of elite athletes. They spend as much timing creating the internal mental imagery of their success playing out as they do actually physically practicing. This helps create both the neural pathways in their brain and the muscle memory to consistently deliver on that success.

Here are 10 “brain hack” steps for success that you can take to create your version of a happy life. Make these steps a regular habit, and you will be astonished at the results.

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Step 1: Decide exactly what you want to create and have

This is usually the biggest problem that people have. They don’t know what they want and then they’re surprised when they don’t get it.

Step 2: Write down your goal clearly in every technicolor detail

A goal that is not written down is merely a wish. When you write it down in full detail, you signal to your subconscious mind that you really want to accomplish this particular goal.

Step 3: Write your goal in simple, present tense words

…that a three year old can understand on a three-by-five index card and carry it with you. Read it each morning after you awake and just before you go to sleep.

Step 4: Backwards planning

See your goal achieved and identify all the steps required that it took to bring it to life. Making a list of all these steps intensifies your desire and deepens your belief that the attainment of the goal is already happening.

Step 5: Resolve to take at least one step every day from one of the items on your list

Do something every day, even if it is just one baby step, that moves you toward your goal so you can maintain your momentum.

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Step 6: Visualize your goal repeatedly

See it in your mind’s eye as though it were already a reality. The more clear and vivid your mental picture of your goal, the faster it will come into your life.

Step 7: Feel the feeling of success as if your goal were realized at this very moment

Feel the emotion of happiness, satisfaction, and pleasure that you would have once you have achieved your goal. Visualize and feel this success for at least 20 seconds at a time.

Step 8: “Fake it till you make it!”

Confidently behave as if your subconscious mind was already bringing your goal into reality. Accept that you are moving toward your goal and it is moving toward you.

Step 9: Relax your mind

Take time to breathe, pray or mediate each day. Disengage the stress response and engage the relaxation response. A quiet state of mind allows your brain to access newly formed neural pathways.

Step 10: Release your goal to your subconscious mind

When you turn your goal over to the power of the universe and just get out of the way, you will always know the right actions to take at the right time.

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Starting today, try tapping into the incredible power of your subconscious mind.Start with just one goal or idea, and practice it continually until you succeed in achieving that goal. Make it a game and have fun with it! The more lightly you hold it, the easier it will be to achieve. By doing so, you will move from the “positive thinking” of the hopeful person to the “positive knowing” of the totally successful person.

Hit reply and let me know what you’re creating!

To your success!

Featured photo credit: use-your-brain-markgraf via mrg.bz

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