Do you struggle with nervous stomach before you lead a meeting? Do you perspire a little more than normal just before you have to give a presentation? Are your hands shaking as you take the podium at a company awards event?
If so, I have a solution for you. Greet your nervous stomach with affection. Treat your perspiration as inspiration. Dance with the shaking hands. They are all there to help you focus and bring your own unique energy to the task. I promise.
In a blog on “Championship Performance,” Dr Alan Goldberg confirms what you probably already know – you are the cause of your nervousness. He says “Nervousness is always caused by our inner response to the things that are going on outside of us. But here’s the good news about that: If YOU make yourself nervous, then YOU have the ability to change your inner response to calm yourself down under competitive pressure.” In other words, you are in full control of how you manage and respond to your stress.
Many years ago I had a boss who would reassure me that my nervousness prior to a presentation was my way of preparing. I have come to understand that this is true. By recognizing that a little perspiration was contributing to my focus and energy around my upcoming presentation, I learned to use it in a positive way.
Don’t try to “hope” it away – Just like a bad penny, you cannot just hope that your nervous stomach will go away. In fact, the more you think about it, the worse it will get. Instead, “change your inner response” as Dr Goldberg suggests. Name your anxiety “excitement” not “fear.” Remind yourself of your capabilities. Smile, or get into the Amy Cuddy’s famed “power pose” by standing in a posture of confidence, even when you don’t feel confident.
All of these activities will take your focus from “what if” to “I’m ready for this.”
Move – There are studies that suggest that movement and exercise can lift your spirits. If you have a job interview today, for instance, take time to walk or engage in some other form of movement. Doing so will raise your endorphins, which will result in more calm and self-confidence.
Breathe – In a 2010 study, researchers found a link between our breathing and our emotions. In the short term, deep, slow breathing can improve your mood and lower anxiety. To better manage your emotions in the long term, the researchers recommend focusing on calm and joyful breathing throughout your day.
Dance with it – In the end, our bodies and emotions respond to both external and internal messages. Sometimes the best strategy may sound something like “if you can’t beat ‘em, join ‘em.” As I did before a recent presentation, I imagined myself dancing with my nerves. There was a little song in my head and I was saying “OK, anxiety, let’s dance. Let’s get out there and go for it!” We rocked it.
So, the next time you have to make a presentation or lead a meeting, take some time to dance with your anxiety, breathe through your stress and move toward success.
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