Embracing Nerves When Trying Something New
3 Science-Backed Tips For Keeping Your Cool
Hello Happiness Seekers
This year, I have (perhaps unconsciously) set an intention to do something completely outside my comfort zone once a month.
In January, I had the opportunity to be on Hoxton Radio for a live, two-hour interview. I had never done a live broadcast from a studio before (all my previous interviews were pre-recorded and could be edited), and I was genuinely worried I might accidentally swear on air! Luckily, the host, Chess Victory, was amazing, so I made it through: no swearing, just lots of laughter, deep dives into my book The Alphabet of Happiness, and even a sing-along to some brilliant soul tunes.
Then, in February, as part of the Speak and Shine Summit, I stood on stage with ten other incredible women to give an 8-minute TEDx-style talk. Even though I present and train others for a living, I usually have slides to prompt me. This time, I had to memorise my script and deliver it to both a live audience and a camera: no slides, no edits, just 1,2,3, action! (Don’t tell anyone, but I did miss some lines!)
Why New Challenges Are Good for Us
The science of happiness consistently shows that learning new skills, staying curious, and trying new things boost our happiness. Research from Dr. Carol Dweck on growth mindset and studies in positive psychology highlight how stepping into the unknown can increase our confidence, resilience, and sense of fulfilment.
Great, I get that! Both of my opportunities centred on what I love most: sharing the science of happiness. And as a result, I do feel more confident in my interview and presentation skills. Plus, these experiences have helped me build meaningful connections with others who share my passion.
BUT let’s be honest, that didn’t make them any less nerve-wracking!
A quick picture of me just before going on air! You can catch the replay here: Girls Night On Air with Klaudia Mitura
My Three Tips for Handling Nerves
Here are my go-to strategies to keep my cool when being outside of my comfort zone. I hope you will find these useful:
Remind yourself of your strengths.
Before any new event, I sit down and simply bullet point some past achievements I am proud of to boost my self-belief. This is inspired by a study from the Journal of Experimental Social Psychology, where half the participants were asked to recall a positive situation before a job interview, while the other half recalled a negative one. Those who remembered a positive experience were more confident, persuasive, and calm under pressure during the interview – increasing their chances of being hired by 81%.
So yes, reminding yourself what you are good at will improve your performance and it is also a much nicer activity than stressing just before the event by imagining all the worst-case scenarios (like, “I’ll swear on live radio,” or “I’ll trip on stage!”).
Be playful.
The moment I tell myself I can just play, enjoy and have some fun with what I doing, the pressure eases, and the experience becomes lighter. Interestingly, play at work is linked with less fatigue, boredom, and stress. It also increases creativity and problem-solving, helping us be more resilient in daily challenges. Play also strengthens our brains: just like movement and exercise, being playful increases the release of a specific protein in our brain, stimulating the growth of nerves in the areas responsible for decision-making and emotional regulation.
So in the moment, rather than concentrating on perfection, progress, or achievement, focus on being playful, trying something out, experimenting with new skills, or just having some fun!
Ask for feedback.
I have found that my nerves rarely calm down instantly after an event. Sure, there is some relief and a buzz from having done something new, but after a while- especially at night when I am trying to get back to sleep, my brain starts analysing or replaying the experience. That can get tricky, because suddenly I can’t remember whether it actually went well. Asking others for feedback helps prevent that post-event anxiety from kicking in.
Feedback is powerful because, when it is positive, it gives your self-belief a real boost, and when it is constructive, it provides insight for next time. But most importantly, it stops that post-event anxiety in its tracks by looking at your performance more objectively.
Trying new things is never easy, but it is worth it.
What is one thing you will try this month that’s outside your comfort zone?
Till next time,
Klaudia
P.S. I am so excited that the Alphabet of Happiness is getting some fantastic reviews on Amazon. Thank you, Siobhain!
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