Key insights

• ⭐ Stanford Graduate School of Business offers a yearlong online business program for leaders.
• 💼 Confidence in communication is linked to competence and credibility.
• 😰 Anxiety is a common barrier to confident communication.
• 🧘 Anxiety management techniques from mindfulness can help in high-stakes communication situations.
• 🔄 Acknowledge and reframe negative thoughts when feeling anxious.
• 🌬️ Breathing techniques can control the autonomic nervous system, emphasizing exhale and double inhale activates the calming arm.
• 🧠 Changing mindset about stress to view it as a way to elevate performance.
• 📝 Create a personalized anxiety management plan (AMP) for effective communication.

Q&A

• How can one create an effective anxiety management plan (AMP) for communication?

  Creating a personalized anxiety management plan (AMP) involves reframing anxiety, utilizing cognitive and behavioral techniques, and recognizing the impact of mindset on feelings. Effective plans consist of three to five techniques and should be tested and iterated to identify what works best.

• Why is warming up before communication important?

  Warming up before communication, similar to preparing for physical activity, can help address cognitive symptoms, change mindsets about stress, and improve overall performance.

• How can breathing techniques help in managing anxiety during communication?

  Breathing techniques, emphasizing exhaling and double inhaling, can help control the autonomic nervous system, reduce physical symptoms of anxiety, and activate the body's calming response.

• What should one do when feeling anxious in spontaneous situations?

  It's okay to feel uncomfortable in spontaneous situations. Acknowledge and reframe negative thoughts about anxiety, and see it as a sign of caring. Address behavioral symptoms through techniques like deep breathing.

• How can anxiety management techniques help improve communication skills?

  Anxiety management techniques, such as mindfulness and breathing exercises, can help individuals navigate high-stakes communication situations by addressing both physiological and psychological symptoms of anxiety.

• Why is confidence in communication important?

  Confidence in communication is linked to competence and credibility, which are essential for effective leadership and impactful interactions.

• What kind of online program does Stanford Graduate School of Business offer?

  Stanford Graduate School of Business offers a yearlong online business program for leaders.

• 00:01 Stanford offers an online business program, confidence in communication is important, anxiety management techniques can help improve communication skills
• 02:56 Many people feel anxious in spontaneous situations, but it's okay to feel uncomfortable. Acknowledge the anxiety, reframe negative thoughts, and see it as a signal of caring. Address behavioral symptoms through techniques like deep breathing.
• 05:25 Breathing techniques can help control the autonomic nervous system, with emphasis on exhaling and double inhaling to activate the calming arm, along with tips to reduce behavioral symptoms like shakiness, sweating, and dry mouth.
• 07:45 The importance of warming up before communication, addressing cognitive symptoms, and changing mindsets about stress to improve performance.
• 10:36 Connection with others can make us stronger, reframing anxiety as excitement can help manage it, mindset affects feelings, create an anxiety management plan (AMP) for effective communication.
• 13:18 Effective anxiety management plans consist of three to five techniques from behavioral and cognitive categories. Test and iterate your plan to find what works for you. Share your anxiety management plan with us!