Fight or Flight: Managing Nerves

"Look, if you had one shot or one opportunity

To seize everything you ever wanted in one moment

Would you capture it or just let it slip?

Yo

His palms are sweaty, knees weak, arms are heavy

There's vomit on his sweater already, mom's spaghetti

He's nervous, but on the surface, he looks calm and ready

To drop bombs, but he keeps on forgetting

What he wrote down, the whole crowd goes so loud

He opens his mouth, but the words won't come out

He's chokin', how? Everybody's jokin' now

The clock's run out, time's up, over, blaow

..."

How do you handle your nerves?

Visibily calm on the outside.

Or more like look of panic in your eyes, sweaty palms.

Catastraphizing the worst things that could happen next.

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Eminem, in his iconic song “Lose Yourself,” channels nervous energy into performance. The opening introduction describes the physical symptoms of a flight or fight response: “His palms are sweaty, knees weak, arms are heavy.” He vividly describes the intense moment leading up to the pivotal performance. “He’s nervous, but on the surface, he looks calm and ready.” He demonstrates a universal experience: the pressure of a critical moment and the physical manifestations of nervous energy.

These fight or flight responses are a physiological reaction, a reponse to a perceived harmful event, attack, or threat to survival. First described by American physiologist Walter Cannon in the early 20th century, this response prepares your body to either fight or flee the perceived threat. You’re in the majority if you’ve ever experienced the symptoms of a racing heart, quickened breath, and adrenaline surge. In dangerous situations, these responses can save lives. In a business setting, the responses need to be managed to prevent being overwhelmed by perceived yet unlikely threats.

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Often, the biggest battles we face when managing nerves are the ones we set up for ourselves through self-sabotage. This internal conflict can manifest as negative self-talk, procrastination, or setting unrealistically high expectations – all of which can amplify our internal responses unecessarily. By doubting our abilities or fearing failture, we unintentionally create additional stress around situations that might otherwise be manageable. Recognizing these self-sabotaging behaviors is key to effectively manage our nerves.

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In the Disney+ series “Limitless with Chris Hemsworth,” the “Stress-Proof” episode vividly illustratrates how mental barriers can limit our physical performance. Hemsworth undergoes a series of challenges to prepare him to walk across a crane overhanging a skyscraper that’s 900 feet above Sydney Harbor. (Is your heart also racing just by reading that? ??) Here are a few of the strategies Hemsworth learned to manage stress.

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Strategies to Manage Nerves

1. Visualization Techniques

Chris Hemsworth walks across the rig, inches off the ground though seemingly real in a virtual reality set-up. Mentally rehearsing the task creates a positive image of success, which can reduce anxiety and increase confidence.

1. Controlled Breathing

Guided by Columbia Professor, Dr. Modupe Akinola, Hemsworth learned to manage the physiological symptoms of anxiety, such as increased heart rate and shallow breathing. By focusing on deep, steady breaths via box breathing (in this case as a firefighter in a burning building and with special force operations in a swimming pool), Hemsworth is able to calm himself and maintain a clearer state of mind.

Try box breath now: Inhale for a count of 4, hold for 4 seconds, exhale for a count of four, hold for 4 seconds. Repeat. ??

1. Grounding Techniques

Focusing on the physical sensations of feat touching the plank, sounds of a friend coming through a headset, hands on the chest can help divert attention back to the task at hand.

1. Gradual Exposure

Slowly introducing yourself to a perceived threat can help overcome fears, by breaking down the scenario in to smaller parts. Gradually exposing Hemsworth to the tower in person, practicing scenarios, talking about fears, and breaking down the situation into smaller components built up a level of familiarity with the situation before the final challenge.

1. Cognitive Restructuring

This technique involves identifying and challenging fear-inducing thoughts. Hemsworth worked on recognizing irrational or exaggerated throughts and replacing them with more balanced and realistic ones, helping to decrease unncesseary fear responses. Positive self talk helps reframe how you think when deluged with negative thinking.

1. Mindfulness

Meditation techniques encourage observation of thought patterns and feelings without judgement. This helps in reducing the impact of negative thoughts and increases emotional regulation. Meditation doesn't mean no thoughts are passing through your mind, rather it's the observation of those thoughts and letting them go on.

With my own palms sweating while watching the episode, Hemsworth was able to channel these techniques during his walk across the skyscraper. His heart rate may have hit 150 bpm but it did come back down as he clenched victory. Standing mid-beam in a one-legged Karate-Kid pose, nonetheless.

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Managing nerves is not about eliminating them but learning to control and utilize them effectively. By understanding the fight or flight response, leveraging insights from experts, and employing practical strategies, you can transform nerves from a hurdle to an asset in your professional (or stage) life. Remember, every moment of nervousness is also an opportunity for triumph. Embrace it, prepare thoroughtly, and step into your challenges with confidence.

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In the words of Columbia Professor Dr. Modupe Akinola: “One thing I reminded them,” she says, “is that when your heart starts racing, that’s your body telling you there’s something life-threatening that’s about to happen. But sometimes your mind needs to say: ‘Thank you for letting me know there’s some danger here. I’ve got this.’”