Sweaty palms, increased heart rate, racing thoughts, negative self-talk, and nervous tics…We’ve all been there. These are just some of the common reactions we have right before a stressful event. It can seem like we have no control over the anxiety, which typically leaves us feeling powerless and even MORE anxious.
One of my earliest memories of feeling overwhelming anxiety takes place in 6th grade English class. It was my turn to present on an assigned book and its various themes and I couldn’t be more anxious. I remember slowly walking to the front of the room feeling as though my legs were made of Jello. As I began to read from my script the physical manifestations of my anxiety were becoming more apparent. I was stumbling over my words and shaking uncontrollably. Needless to say, I got through it, and afterwards I promised myself to never let anxiety get the best of me again.
Stressful situations are unavoidable; whether it’s a job interview, a work presentation, a first date, or a dentist’s appointment. And sometimes we can feel like we are being held hostage by our own anxiety. Anxiety is a common response to a stressful event. And while it may feel like it is something uncontrollable, you can regain control and confidence.
Here are 5 simple tips to reduce anxiety before a stressful event –
1. Acknowledge the fact that it is OK to be anxious.
Much of our anxiety comes from the idea that we “shouldn’t” be anxious. It’s a bit like quick sand; the more you struggle the deeper you sink. We aren’t robots but rather emotional beings with a long list of emotions that we are capable of feeling. So feel and observe the anxiety without any judgement or criticism and embrace the anxiety while giving yourself permission to feel however you feel. Read Make Friends With Your Feelings.
2. Have your “power outfit” ready.
We all have that one outfit that makes us feel like a rock-star or like a high powered CEO. Be sure to dress yourself up in clothes that make you look and feel confident, others will pick up on that confidence and treat you as such.
3. The audience is rooting for you.
Whenever faced with a stressful event we tend to think that others are judging us harshly, and that’s typically not the case. Remind yourself that the vast majority of people are rooting for you to succeed! Watching someone who is anxious can in-turn make them anxious so, it is in the audience’s own best interest to see you succeed.
4. Act like a calm person.
This is similar to the idea of “fake it ’till you make it.” One of the first things that happen to us in the face of anxiety is the manifestation of physical symptoms. These symptoms can actually trigger more anxious thoughts which then fuel the anxious symptoms, like a vicious cycle. Regulate your breathing and make sure to take deep, full breaths which will help lower your heart rate. Be mindful of any anxious tics (like a steady shaking of your foot or nail biting) and gently bring that behavior to a stop. Essentially you are tricking your body into believing that it is actually calm. Check out our Monthly Meditation Group.
5. Strike a pose.
Social Psychologist Amy Cuddy studied the effects of what she called “high power posing” or as I would like to call “Superhero posing” and witnessed some amazing effects. Standing in a superhero pose for just 2 minutes has been shown to increase Testosterone (the hormone attributed to confidence) and decrease Cortisol (the hormone attributed to stress). So right before you enter into a stressful situation find a private space (like a bathroom) and stand in your best superhero pose (think Superman or Wonder woman on the cover of a comic book) for two minutes and feel the physiological changes take effect. Watch Amy’s Cuddy’s TED talk.
Like any skill this takes practice, so be sure to go over each skill on your own so that when the stressful situation is about to happen, you are ready to face it head on. Remember, we are rooting for you!
Are there any other tips/tricks you use to reduce your anxiety right before a stressful situation? Please share below.
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5 comments
Great post! I am so into tip 5. In this realm, I would highly recommend checking out Amy Cuddy’s work on body language and her power pose videos in Youtube…
Sometimes I find it helpful to give myself a pep talk in the mirror – which is similar to Tip 5 but with the added verbal self-encouragement element added to it! I remind myself of 3 positive things I have going for me that day to boost my confidence before the stressful event!
Great tips. Always a good reminder that anxiety is a normal response to stress. Observing the anxiety without judgement is definitely a helpful step!
My wedding will be this coming September, and the worst thing is, I think I’m having anxiety, that’s why I’ve been planning to venture into holistic medicine. I’m glad you shared this; I’ll try my best to act normal and regulate my breathing. Also, I never knew that standing in a superhero pose can help diminish the anxious feeling. https://fundamental-healing.com/services
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