In media training and crisis communications, staying calm under pressure is essential to managing narratives and protecting reputations. The ability to remain composed during high-stakes situations ensures clear messaging, credibility, and the opportunity to control the story.
Staying composed and having the ability to remain authoritative during high-stakes situations ensures clear messaging, credibility and the opportunity to control the story.
Here are my key strategies to achieve calmness when the pressure is cooking:
1. Preparation is Key
My most used word in our workshops is ‘preparation’ and I make no excuses for that because it’s the foundation for confidence and calmness.
It’s much better to practice interviews and press conferences with seasoned media trainers who simulate high-pressure scenarios and who are not afraid to challenge you.
This helps you to anticipate potential crises and rehearse responses to tough questions out loud, in a mock-interview situation – not in a hurried exchange with a colleague who is looking at his or her watch every 30 seconds!
In other words,”Expect the best and prepare for the worst.”
2. Focus on the Facts
During a crisis, emotions often run high, but it’s critical to ground your responses in facts. Avoid speculation or reacting impulsively to provocative questions. Sticking to verified information not only calms the speaker but also reassures the audience. If a question catches you off-guard, we’ll help you to acknowledge it professionally.
This entails not falling into the traps (beloved by so many politicians) of never admitting a mistake, sidestepping a question or refusing to accept a negative.
When being interviewed it’s important to keep reminding yourself that you know MUCH more about the issue than the person interviewing you.
The skill is in convincing the audience that this is the case with clear, convincing responses.
3. Control Your Non-Verbal Cues
Body language and tone of voice can communicate confidence or vulnerability. This involves maintaining steady eye contact, sitting or standing upright and trying to avoid defensive gestures like crossing your arms. A calm, measured tone reassures the audience and conveys that you’re in control. Breathing exercises before stepping into an interview can help regulate nerves and prevent shaky speech.
Indeed, don’t be afraid of nerves – it would be very strange if you weren’t nervous before and during a media interview – the skill is to ensure you look and sound authoritative and are effectively tackling the crisis at hand.
4. Reframe the Pressure
Pressure is often a result of feeling overwhelmed by the stakes. Reframe the situation as an opportunity to demonstrate leadership and transparency. Remember, a calm demeanor under fire builds trust and strengthens your authority as a communicator.
5. Leverage Bridging Techniques
In moments of high tension, bridging techniques can redirect negative questions to your key messages. For instance, phrases like, “What’s most important here is…” or “Let me put that into context…” allow you to stay on message while avoiding confrontation or appearing out of control.
6. Build a Support System
Finally, surround yourself with a capable team who can provide real-time support, fact-checking and encouragement. Knowing that you have strong backup allows you to focus on delivering your message confidently – either your own comms team or an external media trainer with solid experience and a good track record.
By preparing thoroughly, controlling your reactions, and staying focused on your message, you can maintain composure under pressure and navigate challenging media scenarios effectively.
