Podcast Summary
Effective Communication in Non-Native Language: Techniques and Brain Science: Learn practical techniques and brain science to reduce anxiety and communicate effectively in non-native languages through Think Fast, Talk Smart's new ELL webpage and expert interviews.
Communicating effectively in a non-native language presents unique challenges, but also opportunities for growth. Matt Abrahams, the host of Think Fast, Talk Smart, is excited to share a new English Language Learning (ELL) webpage at fastersmarter.io/ell, designed to help non-native English speakers feel less anxious and more authentic in their communication. Andrew Huberman, a neuroscientist from Stanford University, explains that despite our physiological responses to excitement, nervousness, or dread being automatic, we can control our autonomic nervous system to reduce anxiety and increase calmness. The most popular episode on Think Fast, Talk Smart is about managing speaking anxiety, and the technique suggested is deep breath work. By understanding how the brain works under stress, we can become more confident speakers. The episode features an interview with Andrew Huberman, who is an expert in anxiety, cognition, and performance under stress, and his Huberman Lab podcast is highly recommended. In summary, by utilizing practical techniques and knowledge about the brain, we can overcome speaking anxiety and communicate effectively in any situation.
Understanding entry points for controlling the autonomic nervous system: Individuals can manage their alertness and calmness by understanding and utilizing control techniques for the autonomic nervous system's entry points, helping navigate situations that trigger excitement or fear.
Despite the autonomic nervous system being largely automatic, it has specific entry points for control. These entry points can help individuals manage their level of alertness and calmness, whether due to excitement or fear. The sympathetic division of the autonomic nervous system, responsible for alertness, releases adrenaline or epinephrine, creating agitation and focus. This agitation can make it difficult to be still, and common situations like public speaking can be particularly challenging. By understanding the physiological responses and utilizing effective framing and control techniques, individuals can better manage their autonomic nervous system and navigate situations that trigger excitement or fear.
Understanding physical responses to stress: Reframing physical responses to stress as opportunities for movement can help reduce anxiety and increase motivation
Our physical responses to stress or anxiety, such as those experienced when speaking in public, can be reframed to help us better understand and manage them. The body's preparation for action, which can result in feelings of stress or discomfort, is due to the activation of circuits in the brain. These circuits, known as reverberatory circuits, anticipate action and prepare us for it. The longer we hold back from taking action, the more challenging it becomes. However, engaging in movement, such as rocking back and forth or stepping forward, can help us relax and reduce stress. Additionally, how we perceive others' movements in response to stress can also impact how we perceive their confidence levels. A study published in the journal Nature discovered a brain circuit that controls movement towards threats, and the release of dopamine, a neurochemical associated with reward and motivation, is triggered by forward movement under conditions of anxiety or stress. This dopamine release increases the likelihood that we will move toward similar goals in the future. In summary, understanding the physical responses to stress and reframing them as opportunities for movement can help us better manage anxiety and increase motivation and drive.
Physiologically identical responses to stress and excitement: Techniques like EMDR can reduce stress by suppressing the fear center in the brain, while breathing tools can raise stress tolerance. Both approaches are grounded in physiology.
The anxiety or stress response and the excitement response are physiologically identical. The activation of chemicals in the brain and body during forward movement towards a goal can make subsequent pursuits more likely and enjoyable. Techniques like eye movement desensitization reprocessing (EMDR) can help reduce stress by triggering suppression of the amygdala, the fear center in the brain. EMDR involves moving the eyes from side to side for about 30 seconds, creating a state of reduced alertness. There are two approaches to addressing stress: reducing stress in real-time, such as with EMDR or a breathing tool, or raising your stress threshold over time. The breathing tool, which will be shared, is also grounded in physiology. It's important to note that EMDR should be used with caution and only for specific circumstances, not for dealing with trauma without the help of a trained therapist.
Managing Stress: Long-term and Immediate Methods: Long-term methods like ice baths and exposure therapy build tolerance to stress, while immediate methods like physiological sighs activate the parasympathetic nervous system to quickly reduce stress
There are both long-term and immediate methods to manage stress and calm the nervous system. Long-term methods include practices that increase tolerance to agitation, such as ice baths and exposure therapy. Immediate methods, which are the focus of ongoing research, involve quick techniques to activate the parasympathetic nervous system, such as physiological sighs. These sighs, which involve inhaling twice before exhaling, help reinflate the alveoli in the lungs and offload carbon dioxide, reducing stress. This simple, fast technique can even be used during exercise.
Managing Anxiety: Immediate Techniques and Preparation: Focus on deep breathing exercises during anxiety and prepare by practicing heightened alertness states to better handle unexpected anxiety
Managing anxiety involves both immediate techniques and preparation in advance. When experiencing anxiety, focus on deep breathing exercises, such as double inhales and long exhales, which can help calm the autonomic nervous system within 5 seconds. Additionally, when your mind is not where you want it during stressful situations, use your body to control your mind. To prepare for anxiety, practice taking yourself into heightened alertness states, such as taking a cold shower or hyperventilating, followed by deep breathing and feeling peaceful with increased adrenaline. These practices help desensitize you to stress and make you better equipped to handle anxiety when it unexpectedly arises. Remember, the key is to find techniques that work best for you and practice consistently.
Balancing gaze and turning off self-view in virtual communication: Effective virtual communication includes balancing direct gaze, averting gaze, and closing eyes, turning off self-view to increase focus, and experimenting with visual and audio elements for reduced eye fatigue and enhanced communication. Speak to inform and teach, not impress.
Effective virtual communication involves a natural balance of direct gaze, averting gaze, and closing one's eyes. It's important to remember that seeing a reflection of oneself during a virtual conversation can be distracting, so turning it off or minimizing it can help increase presence and focus. Additionally, incorporating moments of looking away and reengaging can make for a more effective and natural conversation flow. Experimenting with visual and audio elements, such as starting with a visual greeting and then transitioning to audio, can also help reduce eye fatigue and enhance overall communication. A powerful communication advice received is "Speak to inform and teach, not impress." Lastly, admired communicators include those who tap into deeper emotional and universal meanings, like poets and inspiring speakers, such as Wendell Berry and Joe Strummer.
Effective communication requires passion, structure, and clarity: Applying passion, structure, and clarity in communication can captivate audiences and make a lasting impact.
Effective communication requires passion, structure, and clarity. Passion comes from the speaker's love for the topic they are discussing. Structure provides a logical framework for presenting information. And clarity ensures that the audience walks away with a better understanding than when they started. Joe's insights into human behavior and Claude Desplants' enchanting lectures on insect vision illustrate the power of these elements in captivating an audience. By applying these principles, we can optimize our communication skills and make a lasting impact on those around us. Remember, when you feel nervous about speaking, take a deep breath and focus on delivering your message with passion, structure, and clarity. This episode is part of our Think Fast, Talk Smart Summer Learning series, produced by Stanford Graduate School of Business and Podium Podcast Company. We invite you to join our communities on LinkedIn and Instagram, and to share this podcast with your network. Let's work together to bring Think Fast, Talk Smart to more people around the world.