We’ve all felt it — that rush before a big moment.
The sweaty palms. The racing thoughts. The stomach doing somersaults.
Whether it’s stepping on stage, pitching to a client, or having a tough conversation with your team, anxiety before performance is part of leadership life. It’s natural. It’s common. And for most of us, the advice we give ourselves (or others) is simple:
“Calm down.”
But here’s the problem: it doesn’t work.
Trying to calm down when you’re wired and buzzing with energy is like trying to slam the brakes on a speeding car with a feather.
What if there’s a better way?
The reframe: get excited
Harvard Business School researcher Alison Wood Brooks ran a series of studies with people in high-pressure situations — singing in public, delivering speeches, even doing timed maths problems. Her findings?
The people who tried to “calm down” didn’t perform any better.
But those who did one simple thing — told themselves “I am excited” — performed better across the board. They felt more positive, more capable, and more energised.
Why? Because anxiety and excitement feel the same in the body. Heart pounding. Adrenaline pumping. High energy. The difference isn’t in your physiology — it’s in your mindset.
Anxiety tells your brain: “This is a threat.”
Excitement tells your brain: “This is an opportunity.”
If you want to read the full report – which is excellent – I’ve linked it here.
Why this matters for leaders and teams
As leaders, we face challenging moments daily. Presentations. Pitches. Difficult decisions. New ideas that feel risky.
Now think about your team — how often do they hold back because of nerves? How often do you hear “I’m nervous” before something important?
What if those nerves could be reframed as excitement — and fuel better performance, rather than fear?
Helping yourself and your people shift from anxious to energised is a small change with massive impact. It can lead to better decision-making, stronger presence, and greater confidence — especially in high-stakes situations.
Actionable tip: flip the script with one sentence
Here’s what’s powerful:
Saying “I am excited” out loud triggers your brain to reinterpret what you’re feeling.
This isn’t about faking it. It’s about using the energy that’s already there — and pointing it towards something productive.
Instead of trying to suppress the energy, you’re channelling it.
It’s quick. It’s simple. It works.
Three practical ways to use this with your team
1. Model the mindset shift
Before your next big moment — a pitch, a talk, a tricky meeting — say it out loud: “I’m excited about this.” Let your team hear you reframing the moment. It sets the tone.
2. Coach it in real time
When someone says, “I’m nervous,” don’t brush it off. Ask, “What would happen if you saw this as excitement instead?” Encourage them to say, “I’m excited” — and notice how it shifts the energy.
3. Embed it in your culture
Make ‘get excited’ part of your team’s language. Use it before presentations, new client calls, or launches. It’s a simple phrase that can change how people show up.
Nerves aren’t the enemy — fear is
You can’t avoid nerves. And you don’t need to.
The goal isn’t to feel calm all the time. It’s to use your energy, not fight it.
Next time your heart’s racing before a big moment, try this:
Take a breath. Say “I’m excited.” Mean it. Let that energy carry you forward.
You’re not stepping into danger — you’re stepping into opportunity.
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Hopefully you’ll think of this article next time your nerves are getting the better of you.
Andy.