Think Fast Talk Smart: Communication Techniques 232. Pause, Don’t Panic: Finding Calm in High-Stakes Moments
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Sep 29, 2025 
Dan Harris, a former ABC News anchor and host of the 10% Happier podcast, explores the transformative power of mindfulness in communication. He shares his experience of a panic attack on live TV, which led him to therapy and meditation. Harris emphasizes the importance of responding rather than reacting in conversations and offers techniques to manage anxiety during high-stakes moments. He highlights the value of reflective listening and using analogies to engage audiences, ultimately advocating for clarity and warmth in all interactions.
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On-Air Panic Attack That Changed Everything
- Dan Harris had a panic attack on live Good Morning America in 2004 that forced him into therapy.
- That episode led him to meditation and ultimately changed his life and career direction.
Plan A Positive Intention Before Big Talks
- Plan your positive intention before high-stakes conversations to calm your nervous system.
- Framing the interaction reduces stress and helps keep rational thought online.
Rehearse Content And Delivery
- Rehearse both what you'll say and how you'll say it before public appearances.
- Practice embeds the content so you feel confident instead of robotic on the day.
