Think about going up to a podium to speak, or going to a job interview, or having a difficult conversation with an employee. When you get into any stressful situation, the hardest part is the beginning when your anxiety rises.
That time is also the most critical because how you handle those 30 to 60 seconds in a critical situation will make or break your path, says Ryan Fields-Spack, lead health first responder for AT&T’s FirstNet, a first-generation communications network. they don’t respond.
“When you think about something that might make you panic, you get butterflies in your stomach and your heart beats—all the things that disrupt your system,” he says. “If you try to start doing something in the first 30 to 60 seconds, it becomes very difficult to think clearly and make short, high-level decisions.”
Fields-Spack has spent 23 years leading paramedics and firefighting teams and has been in many life-or-death situations, not knowing what to do next. One of his first calls as an EMT was for an elderly man in cardiac arrest.
He remembers: “His family were staring at me as I entered the door. “It was my job to manage that situation. Within the first 30 to 60 seconds, I had to calm myself down and be able to advise and guide those around me. If I come in really nervous, everyone will rise to my level. But if I approach this situation with a calm voice and good demeanor, and confidence, everyone will come down to my level and we will be able to handle this incident in a more unified way.”
The techniques Fields-Spack relies on throughout his career can be applied to any difficult action. He shares four steps to reduce stress and manage a tricky situation:
Practice Meditation
Before any situation arises, Fields-Spack helps manage her overall stress by meditating daily, even if it’s just for two minutes.
“Meditation is very important because it is like exercising your brain,” he said. “It’s like doing reps in your mind so you can focus on the future. . . . It’s more fun to know what to do first, then move on. ”
Just Breathe
The next step is to deal with the physical challenges that come with panic. Fields-Spack calls this step “just breathing,” and it’s about being aware.
“The jitters you get are a physical manifestation of the adrenaline rush and amygdala hijacking going on in your brain,” he says. “Those have physical symptoms, and there is a way to reduce them.”
For example, Fields-Spack says it’s natural to clench your fists when you’re stressed and not even realize you’re doing it. Look at your hands, and if you make fists, just shake them.
Another area where stress shows up is the jaw, which tends to get stiff. Fields-Spack recommends dropping your jaw to the floor, which can create a feeling of relaxation in your shoulders. Finally, take a deep breath.
“If you take the first 10 seconds of that stressful situation to loosen your fists and shake yourself, drop your jaw, and take one breath, you can lower your heart rate, lower your blood pressure, and release your breath. anxiety within your system,” he said.
Harness Your Inner Warrior
Once you’ve addressed the physical signs of stress, Fields-Spack notes its presence. She likes a technique psychologist Amy Cuddy calls “power questioning.”
“Your mind can subconsciously improve its ability to act by acting like a superhero,” says Fields-Spack. “Alpha open superhero mode. If you have ever looked at a submissive dog, it protects its neck. A strong dog will stop. The same can happen to you.”
Fields-Spack makes sure she’s in a position that allows her to do her best, like stretch her arms and legs and take up space, stick her chest out, and keep her head up.
Read the Challenges again
The final step is a mental rehearsal, such as pre-planning a 30-second speech or knowing exactly how you will present yourself to a hiring manager or prospective client.
“If you can get past that first foggy moment of panic, you can move on and move forward,” Fields-Spack said. “Set yourself up for success.”
Mental exercise is helpful because the previous steps can take up those first 60 seconds. When you have a mental model of what to do or say, you will see things begin to slide as you move forward.
“When you get into stressful situations, you can go down two paths,” Fields-Spack said. “You can get in the way of being very stressed and unable to function properly, or you can control yourself, take a breath, and decide what to do in that situation. These measures do not only apply to police, fire and emergency services; they can work for anyone.”
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