Public speaking. Bungee jumping. Confronting a tough customer. These are just some instances which can bring chills to spines and sweat to palms.
It’s normal to feel nervous before or in the midst of an undertaking. What separates the mediocre from the remarkable is the ability to perform despite the nerves. And these are some ways to stay calm in nervous situations.
1. Acknowledge and decide
There’s no point pretending that the nerves aren’t there when you feel crippled by it. Identify it, acknowledge it and come to terms with it.
Even the best athletes feel nervous during race day. Even top notch influential speakers experience some chills before facing the crowd.
Remind yourself that it’s perfectly alright to feel nervous before taking the leap – you are human after all. However, don’t just stop there. Decide in your head that you would not allow your nerves to get the better of you.
2. Segmenting
One technique which the U.S Navy SEALs employ to thrive and operate in high-stakes and high-stress environments is segmenting, which is simply to break down a seemingly daunting task into more digestible and manageable bits.
A former SEAL talked about how he used segmenting to get through hell week (one of the most arduous and grueling military training in the world in which trainees get no more than 4 hours of sleep over 5 and a half days): Instead of seeing how he would get through the entire day, he encouraged and committed himself to just make it through to breakfast time, then lunch time, and then dinner time.
Thus, whenever you face an overwhelming task that’s driving you nervous, break it down and work through it one bit at a time.
3. Mental rehearsals and visualization
Imagine yourself having to deliver a presentation in front of your company of 100 employees. You haven’t really spoken in public that often and you’re not even sure if you are the most eloquent or charismatic speaker in the room.
You get nervous. Extremely nervous.
At this point, many would think that everything would just fail and crumble before their very eyes – they trip while getting on stage, the projector explodes, members of the audience jeer and throw office staplers at them.
Don’t go down that path. Do something totally different.
Perform mental rehearsals of yourself delivering a confident and compelling speech. Don’t just practice your address physically, but visualize yourself doing it in your head as well.
4. Scenario planning
In my 2 and a half years in the military, we were taught how to respond to different scenarios when we were, for instance, doing a patrol on a street or clearing a building.
The key to scenario planning is to anticipate the different scenarios which might occur and then decide your course of action when that particular scenario happens. The important thing is to decide what you are going to do even before that scenario happens, so that when it actually occurs, your response would be second nature.
For example, if we kicked down the door when storming a building, we already know how to react if an enemy pops up from a corner – we would react accordingly without hesitation. We just don’t have time to consider our options on the spot when something happens – it might be too late.
Back to the company presentation, anticipate what might possibly go wrong and come up with your course of action if it does. What do you do when you suddenly forget your points? You could have some flashcards in your pocket. What do you do when the laptop fails? You could have a spare one on standby or have a plan to proceed without using it.
5. Begin with the end in mind
When you step onto the stage to deliver your presentation, what is your ultimate purpose? What are you achieving? Why are you doing the presentation in the first place?
Decide on your purpose and objective and keep your eyes on it. Everything else is just noise and distraction.
6. Controlled breathing techniques
It’s interesting that our body affects our minds and vice versa. When you think of fear, you end up feeling frightened. When you make yourself smile, you tend to improve your overall mood.
People who are nervous usually take short and shallow breaths. And such breathing patterns only serve to keep them nervous.
What you could do is to deliberately control your breathing by adopting what I call the 4x4x4 breathing technique.
Inhale through your nose for 4 seconds (you can count by saying in your head one-thousand, two-thousand, three-thousand, four-thousand), exhale through your mouth for 4 seconds, and then repeat that cycle for 3 more times.
7. Adopt a confident posture
Amy Cuddy’s TED talk sheds light on how our posture affects our confidence levels. She says that adopting a “power pose” – standing with your arms on your hips like Wonder Woman or your arms stretched wide – can make you feel more confident and assertive.
When you are about to do something and you feel the nerves, go to somewhere private and take just 2 minutes to adopt a confident posture. Once done, head back out and get going!
8. Focus on the work, not the nerves
Last but not least, sometimes the best way to overcome the nerves is to take action instead of waiting for the nerves to go away.
When doing a public presentation, take a bold step forward and give the best speech you have ever given. When confronting a tough customer, pick up the phone, make the call and say what you need to say.
Don’t focus on the nerves. Focus on the work you need to do. Don’t forget why you are doing that task in the first place. Hold on to your true purpose and go for gold – the nerves don’t stand a chance!
Featured photo credit: Alex Wong via unsplash.com
