The BRAG method

If you’re particularly prone to mental freezes in moments of panic, O’Connor recommends going through the BRAG checklist to help calm yourself down and get your brain back to some version of ‘normal’.

“We have a framework we use at Good Shout to help you when nerves or a mental freeze kick in that leans into the psychology of it,” says O’Connor. “It’s made of four component parts – patterns of four tend to be the most effective way for our brains to memorise things.”

Breathe

When we panic, we sometimes begin to breathe quick, shallow breaths that further signal to the brain that we are stressed. This can in turn lead to even more panic.

“Taking slow, deep breaths lets the body know it’s safe now,” says O’Connor. “It’s linked to the sympathetic nervous system, which controls the fight or flight response. Exhaling is linked to the parasympathetic nervous system, which influences our body’s ability to relax and calm down, reducing anxiety. Make space to breathe.”

Try taking a few deep breaths before your meeting, interview or presentation. Then, when you feel your brain freezing up, take a moment to have a few deep breaths, extending the inhale and the exhale.

Reframe

After having a few breaths, try to reframe your feelings of panic into something more positive.

“Feelings of threat and nerves can be reframed. There’s a book we recommend at Good Shout called Fear Hack, written by Hilary Gallo, who talks about this kind of fear we feel every day,” says O’Connor. “He says that the symptoms of being scared or threatened – racing pulse, breath speeding up and shaking – are the same symptoms we get when we feel excited.”

Try to trick yourself into feeling excited about the interview or presentation you’ve prepared. After all, it’s probably a big opportunity.

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