Adopt powerful behaviors and mindsets not just to get through a situation, but with the intention of becoming a more confident, open, and authentic version of yourself, as feeling powerful activates the brain’s approach system.
Hold an expansive, powerful posture (like a superhero or victory pose) for one to two minutes before a stressful situation to go from feeling powerless to being more confident and effective.
Sit upright and hold your shoulders back to improve your mood, reduce depression symptoms, and enhance memory for positive events and traits.
Breathe deeply and slowly to signal safety to your vagus nerve, activating a ‘rest and digest’ response that promotes calmness.
Use body-mind interventions like power posing to unlock your existing competence and knowledge when fear or self-doubt prevents you from performing at your best.
Perform expansive and open power poses in private locations (e.g., office, bathroom stall) before stressful situations to avoid feeling threatened or anxious.
Adopt powerful postures before challenging social interactions, like doctor’s appointments, to gain courage to ask questions and demand information.
Do not expect to feel a certain way during meditation; instead, aim to feel whatever you are feeling clearly and make a note of it to avoid self-doubt and comparison.
If sitting meditation is difficult, try formal walking meditation by slowly moving across a room, focusing on every sensation of movement, and gently returning attention when distracted.
Practice acknowledging and accepting your emotions without judgment, which is a fundamental aspect of mindfulness and can lead to greater peace.
Force or fake a smile, as this nonverbal expression can, on average, improve your mood due to facial feedback.
When feeling like an imposter or fearing disappointment, shift your focus to the other person, engaging with their stories and finding them interesting, to alleviate self-consciousness.
Do not use self-aggrandizing self-affirmations (e.g., ‘I’m good enough’) especially when in acute self-doubt, as they can backfire and increase feelings of being a liar.
Focus on doing small, incremental things to feel a little bit better over time, as these can lead to significant positive changes without being a cure-all.