{"id":110487,"date":"2023-08-11T11:34:00","date_gmt":"2023-08-11T15:34:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=110487"},"modified":"2023-08-17T14:14:07","modified_gmt":"2023-08-17T18:14:07","slug":"how-to-have-presence","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-to-have-presence\/","title":{"rendered":"How to Have Presence in an Anxious Situation"},"content":{"rendered":"\n

Is your mind burdened by self-doubt<\/a> in front of others? How can you have presence?<\/p>\n\n\n\n

According to Amy Cuddy, “presence” is having faith in your abilities and feeling comfortable in your own skin, which naturally leads to an easy, confident mindset. She adds in her book Presence<\/em> that when you embody presence, you exhibit agency over your self-expression.<\/p>\n\n\n\n

Find out how to have presence and remove a negative mindset<\/a>.<\/p>\n\n\n\n\n\n\n\n

How to Increase Your Presence<\/strong><\/h2>\n\n\n\n

A key to presence is good self-esteem and clarity about your identity, and Cuddy says that one way to know how to have presence is by affirming your strengths and what\u2019s most important to you<\/a> by writing down or reflecting on these elements before you enter a challenging situation. The reminder of your priorities and strengths will reduce your fear of being rejected and put you at ease because you\u2019re reassured by your<\/em> positive opinion rather than speculating about what others may think. <\/p>\n\n\n\n

(Shortform note: Cuddy\u2019s concept of achieving presence by affirming your strengths and priorities is similar to other authors\u2019 advice for cultivating confidence<\/a>. For example, in High Performance Habits<\/em><\/a>, Brendon Burchard says that to be confident you must have a clear self image so that you can then decisively pursue that vision<\/a>. He says you can acquire this trait\u2014what he calls \u201ccongruence\u201d\u2014by defining your values and setting intentions before you begin an endeavor. Burchard\u2019s other two attributes of confidence include interpersonal connection (which presence also encourages), and competence (which Cuddy doesn\u2019t include as a prerequisite for presence).)<\/p>\n\n\n\n

The other major component of Cuddy\u2019s advice hinges on the link between your mind and body and the idea that you can improve your mindset by changing your body language<\/a><\/strong>. She explains that the body-mind link is two-way: For example, when you feel embarrassed, your face flushes red\u2014a physical response to the emotion. But when you change your posture to exude confidence\u2014by relaxing your shoulders, for instance\u2014your emotions also take cues from <\/em>your body, and you start to genuinely feel more at ease. <\/p>\n\n\n\n

(Shortform note: Because of this two-way connection, many wellness experts recommend the reverse of Cuddy\u2019s advice: Improve your physical health <\/em>by changing your mindset. For example in Ikigai<\/em><\/a>, H\u00e9ctor Garc\u00eda and Francesc Miralles recommend managing your stress to prevent conditions such as premature aging and high blood pressure<\/a>. Their advice for achieving mental resilience is to embrace two principles from Japanese culture: wabi-sabi<\/a>\u2014finding beauty in imperfection) and ichi-go ichi-e<\/a>\u2014recognizing that the current moment is fleeting.)  <\/p>\n\n\n\n

Before<\/em> the Challenging Scenario: Power Pose<\/strong><\/h3>\n\n\n\n

Cuddy\u2019s advice to calm the mind and increase self-assurance before a difficult performance or experience is to find a place to \u201cpower pose,\u201d or adopt a physical stance that increases the feeling of presence<\/strong> (or simply the feeling of being \u201cpowerful\u201d as researchers often refer to it). For example, raise your arms up in a v-shape, place your legs shoulder-width apart, or put your hands on your hips. You can also put your own spin on power poses and create your own\u2014the important part is that they make you expand your body outward and foster a feeling of power:<\/p>\n\n\n

\n
\"\"<\/figure>\n<\/div>\n\n\n

The simple act of making yourself bigger\u2014or even louder\u2014is an expression of power recognized throughout the world and among both animals and humans. By extending your limbs, lifting your head, and raising your voice, you can bypass the negative thoughts fueling your anxiety and essentially trick your brain into feeling confident<\/strong>. <\/p>\n\n\n\n

Cuddy\u2019s research on this topic found that power posing for a few minutes not only led to perceived feelings of greater confidence and agency in the subjects but also physically changed their hormone levels in a beneficial way. First, it elevated testosterone levels\u2014the so-called \u201cdominance hormone\u201d that is both caused by and causes more assertive behavior. Second, it reduced cortisol levels, a hormone produced as a bodily stress response<\/a>. Together, high levels of testosterone and low levels of cortisol are associated with more powerful people\u2014they tend to be associated with successful leaders, for example. <\/p>\n\n\n\n

During<\/em> the Challenging Scenario: Adopt Open and Friendly Body Language<\/strong><\/h3>\n\n\n\n

Although the power pose technique helps put you in a positive mindset<\/a> before a high-pressure scenario, adopting overtly powerful body language while <\/em>interacting with others is likely to be off-putting to them because it comes across as domineering. Therefore, in stressful situations, Cuddy recommends adopting open and friendly body language that communicates your self-assuredness without making people feel uncomfortable or defensive<\/strong>. <\/p>\n\n\n\n

Research shows that people perceive friendliness and trustworthiness before they assess your competence, so the right body language is more important for making a good first impression<\/a> than showing how knowledgeable or talented you are.<\/p>\n\n\n\n

To demonstrate open and friendly body language, stand up straight<\/a> with your head up and shoulders back and relax your muscles. Cuddy also recommends making slow, deliberate movements when communicating. For example, if you\u2019re on a stage, walk around slowly and use the whole space (which is also more dynamic and interesting for the audience to watch). Take your time and pause both your movements and speech when it feels right. Smiling when appropriate will make you feel better and also communicate kindness toward the other people present.<\/p>\n\n\n\n

Increase Presence in the Long Term Through Small Changes<\/strong><\/h3>\n\n\n\n

Cuddy says that in addition to modifying your body language before and during difficult situations, you can enhance your natural feelings of presence in those moments by making powerful postures habitual in your daily life<\/strong>\u2014and conversely, reducing the time you spend in postures that reinforce anxiety and negative self-views. Being intentional about small adjustments to your posture can build over time into drastic improvements in your confidence and ability to express yourself. <\/p>\n","protected":false},"excerpt":{"rendered":"

Is your mind burdened by self-doubt in front of others? How can you have presence? According to Amy Cuddy, “presence” is having faith in your abilities and feeling comfortable in your own skin, which naturally leads to an easy, confident mindset. She adds in her book Presence that when you embody presence, you exhibit agency over your self-expression. Find out how to have presence and remove a negative mindset.<\/p>\n","protected":false},"author":14,"featured_media":34790,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,43],"tags":[1126],"class_list":["post-110487","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-self-improvement","tag-presence","","tg-column-two"],"yoast_head":"\nHow to Have Presence in an Anxious Situation - Shortform Books<\/title>\n<meta name=\"description\" content=\"Feeling anxious about a speech or a party is completely normal, but it won't help you succeed or make friends. 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