Being nervous is never easy or fun. You may feel your heart pounding, your body and palms may start to sweat, and you may even feel a little unstable and out of control. All you need to calm down is to remember that everybody gets nervous from time to time and that ultimately only you can manage your mind and body. Therefore, with the right attitude, you will be able to quickly get rid of the agitation.
Steps
Part 1 of 5: Taking action when you are feeling nervous
Step 1. Focus on your breathing
Sometimes, all you need to calm down is to focus on the breath coming in and out of your body. Just stop what you are doing and commit to inhaling and exhaling deeply, trying to take long, careful breaths instead of taking a frantic breath as happens to people in the throes of agitation. With the help of this exercise, you will quickly gain calm and stability.
Another trick you might try when you feel nervous is to inhale through your nose and exhale slowly by pushing the air out of your mouth. Repeating this exercise ten times can help you feel calm and focused
Step 2. Distract yourself
While it's impossible to completely ignore the fears and worries that keep your mind in check, if you feel like there's nothing you can do but worry even more, then you should get a little distracted. Dedicate yourself to whatever makes you forget what is troubling you so that you feel better. Therefore, you could:
- Light
- Dance
- To sing
- Get involved with your favorite TV show.
Step 3. Sit for a minute in a dark room
Sometimes nervousness is related to sensory overload or a general sense of oppression. By sitting in a dark room, you can calm down and feel in control of the situation. Think of this exercise as an enlarged version of when you close your eyes. The next time you feel nervous, say goodbye to your interlocutor and go to an area where you have the option to turn off the lights. Focus on your breathing and the idea of standing still. In no time you will begin to regain control.
Step 4. Count down from 50
If you focus your thinking exclusively on numbers, counting very slowly, your breathing will return to normal and you will soon begin to feel more relaxed. If you are in public, try mentally counting. If that doesn't work, try counting down from 50 to 1 so you have more time to calm down.
Part 2 of 5: Expelling Negative Energies
Step 1. Squeeze a stress ball
If you tend to get nervous quite often, bring a stress ball with you. When you start to fidget, press it hard and loosen your grip several times to release some of the negative energies. These movements will help you calm down and make you perceive the presence of an object thanks to which you will have the opportunity to release your tension. You can keep the ball on your desk, in your bag or even in your pocket.
Step 2. Relax your body a little at a time
By releasing physical tension, you may feel less nervous. Just stay still and with your eyes closed so that you feel the agitation built up in your body before you decide to let it go. After that, take deep breaths as you relax your arms, legs, torso, neck, hands, feet, back, and any other parts where you feel tension.
Step 3. Eliminate nervousness by walking
Walking for just 10 minutes can allow you to significantly improve your mood. Science has shown that, while walking, it is possible to activate the neurons of the brain, stimulating them to relax the senses. You should avoid exercising before an occasion that might make you nervous, but a short 10-minute walk an hour earlier will help calm you down.
Step 4. Do yoga and pilates exercises
Some studies show that physical activity not only helps you feel healthier and happier, it can also help calm your nerves. By getting your body moving, you will be able to get rid of negative energies and feel more balanced throughout the day. Just 30 minutes of physical activity a day can have a more than positive effect on the way you see life and manage your interpersonal relationships.
Step 5. Meditate
If you get used to meditating for 10 minutes a day, you will have an extra help to relax your nerves and be less subject to emotional changes. Meditation can allow you to calm your mind and body and give you control of the situation throughout the day. All you need to do is find a quiet spot, sit back and focus on relaxing your body a little at a time as the air enters and exits your lungs. Focus on being still and try to slowly push all thoughts out of your head.
You can also relax by meditating directly before a stressful occasion
Part 3 of 5: Dealing with Nervousness Related to Future Events
Step 1. Feel ready to deal with anything that makes you nervous
It could be the end of the relationship with your partner, a speech to be given in front of an audience, a job interview. Of course, it is one thing to be prepared, to have studied, reviewed, to know everything that needs to be said, it is quite another to feel confident when you cross the threshold of a context that causes concern. Try telling yourself that you know exactly what you need to do and that you can get it done. Remember all the sacrifices made in the past days and which, therefore, deserve to be successful.
Step 2. Get ready
It is important to feel prepared, but it is equally important to actually be prepared. If you want to minimize nervousness, then you have to dominate the game. You cannot give the impression that you have forgotten your notes, leave out the various steps or do not remember what you had to tell a friend or your boyfriend. Try to review what you have to say and make sure you have the knowledge to answer any questions. So, you don't have to just deliver a speech, but really demonstrate that you know the issue at hand.
Step 3. Know what to expect
Another way to calmly deal with a certain situation is to get to know it better before living it. Although surprises are always around the corner and it is impossible to predict everything exactly, you may want to try to gather as much information as possible about a certain circumstance in order to be in control. Here are some methods that will help you know what to expect and ease the tension:
- If you need to go on a date, visit the meeting place a day in advance to get an idea of the context, the way people who attend it dress, and learn about any other details that might put you at ease. You can also take a look at the menu so you don't worry about things to order.
- If you need to deliver a speech in an unfamiliar place, try taking a trip to familiarize yourself with the environment. This way you will know how much space you have available to move, where you can place the material related to your relationship and which tone of voice you should use.
- If you have to give the talk in class, try standing in front of the desks to understand the feeling. You will be surprised how things change from a different perspective. You will discover how difficult it is to be a teacher!
Step 4. Resize Your Concerns
It is important to remember that even if you fail an exam, the world does not fall, nor will your life be ruined forever. Likewise, if you invite someone you like out on a date and receive rejection, over time you will overcome this failure. Talk to a friend, write in your journal, or just reflect on anything that scares you. By addressing your fears rationally, you will realize that you have nothing to worry about. Ask yourself, "What's the worst that could happen?" If you get rejected or fail a major exam or get confused while delivering a speech, it's not the end of the world. You will have many other opportunities in life. Use these experiences to learn.
Step 5. Focus on past successes
Thinking about all the milestones you have achieved so far, you will find the right encouragement to keep doing good things. When giving a report or speaking in class, think about how many times in the past you have dealt with such a situation without any difficulty. If, on the other hand, it's your first time, practice with friends and family, remembering to stay cool when the fateful day arrives.
If it's a date or a recent romance that's making you nervous, think about how much fun you've enjoyed hanging out with the other person so far. Plus, there's nothing wrong with being agitated - it's a natural reaction when you like someone
Part 4 of 5: Think Positive
Step 1. Use positive affirmations
They can help you see life in a better light and relieve nervousness about upcoming events. Simply formulating positive thoughts about yourself and saying them aloud will help you feel less nervous and keep your feet on the ground. They will prove particularly useful before doing something important or when the turmoil begins to take over. If you get used to using positive affirmations every day, you will be able to live life more peacefully.
Before you do something that makes you nervous, try to simply say, "I'm prepared and I will be able to do a great job" or "I'm going to do great and there's nothing to worry about."
Step 2. Use positive visualization
Close your eyes and focus on what makes you fidget. Imagine walking around, introducing yourself to a certain context and doing your best to get positive feedback from everyone present. Imagine that you are calm and at peace. When you are ready, open your eyes and try to imprint this vision in the soul, as if it were a precious memory. This might sound a bit silly to you, but it's a great way to "fool your mind" and calm down.
If you're nervous about something you need to do early in the morning, try practicing positive visualization before bed so that success is the last thing on your mind
Step 3. Increase your self-confidence
If you are more confident, you will not be at the mercy of agitation and nervousness when faced with a problem. If you do your best to demonstrate your confidence to others through correct posture, replacing negative thoughts with positive ones, and feeling more confident in your decisions, calm and confidence will be on your side.
Part 5 of 5: Externalizing the Emotions
Step 1. Let the emotions flow
Sometimes, there is nothing more therapeutic than momentarily indulging in your emotions. If you are feeling too tense, let out a good cry and think it will help to dissolve the nervousness. When you're done, dry your eyes, pull yourself together, and resume what you were doing. If you feel really stressed or agitated, by releasing the accumulated tension and giving vent to everything you feel, you will be able to clear your mind and body and get ready to face your day.
Step 2. Write down what you feel
Another thing that will help you overcome nervousness is keeping a journal. You can report what happens to you on a daily basis or simply focus on the things that are causing you upset. In the second case, the diary will allow you to acquire a certain control or a new point of view, making you think more rationally instead of leaving you at the mercy of emotions. By updating it several times a week, you will be able to feel calmer and more balanced.
It can be helpful to write down why you are feeling nervous and what you can do to get over this tense time
Step 3. Talk to someone
Talk to your therapist, family member, trusted friend, or partner. He may give you some advice to help keep tension under control. Even just sharing your concerns can make you feel better and get rid of some fears. Instead of keeping it all inside, make an effort to communicate sincerely what you feel.
