Feeling nervous is not a pleasant experience and makes you uncomfortable. Nervousness makes the heart beat faster, palms sweaty or cold, sometimes even the body trembles and it is difficult to concentrate. To overcome this, remember that nervousness can be experienced by everyone. Try to calm yourself down by realizing that you are in control of your mind and body. Take the following steps to free yourself from nervousness.
Step
Part 1 of 5: Taking Action When Feeling Nervous
Step 1. Breathe deeply
One way to calm yourself when you feel nervous is to focus your mind on the inhalation and exhalation. Stop the activity that is being done first and take a moment to breathe deeply. Inhale deeply and exhale slowly several times, instead of taking short breaths as is often done when a person is feeling nervous. This will make you feel calmer and in control in no time.
Another way to deal with nervousness is to take a deep breath through your nose and exhale slowly through your mouth 10 times. This step makes you feel calmer and able to concentrate
Step 2. Distract
You may not be able to shake off your fear or worry, but if you're so confused about what to do that you're just focusing on your nervousness, try to distract yourself for a moment. Do something that makes you feel comfortable so you can forget the cause of your nervousness, for example:
- Read a book
- Dance
- Sing
- Enjoy your favorite TV shows.
Step 3. Sit in a dark room for 1 minute
Nervousness can arise because your senses are overworked or you're feeling stressed. Being in a dark room makes you feel calm and comfortable because it's like closing your eyes. If you feel nervous, go into a room where the lights can be turned off. Focusing your mind on the physical sensations that arise while you are sitting still and watching your breath makes you feel calm.
Step 4. Count backwards from 50
If the mind is focused solely on the numbers while slowly counting down, the breath will return to normal and the body will become more relaxed. If you're in front of an audience, count down silently. If this doesn't work, continue counting from 1 to 50 after the countdown to give yourself more time to cool off.
Part 2 of 5: Channeling Energy
Step 1. Squeeze the squishy ball
If you often feel nervous, prepare a squishy ball. When you're feeling nervous, squeeze the squishy ball a few times to release the energy that's making you feel anxious. In addition to providing a sense of calm, you can use the ball as a means of channeling tension. Put the ball in a desk drawer, in a bag, or in a pocket.
Step 2. Relax the muscles one at a time
Nervousness can be overcome by relaxing the muscles. Stand with your eyes closed and feel the tension throughout your body before you begin to relax your muscles. Then, take a deep breath while relaxing the muscles of the arms, legs, chest, neck, palms, soles of the feet, back, and body parts that feel less comfortable.
Step 3. Channel your energy by walking
The mind will be very calm if you walk for 10 minutes. Research shows that walking is beneficial for activating the brain's nerve cells that relax the senses. You may be reluctant to engage in physical activity in the face of a nervous activity, but a 10-minute walk, even an hour earlier, will make you feel more comfortable.
Step 4. Get in the habit of practicing yoga and pilates
Research shows that not only does exercise make you feel happier and healthier, it also relaxes the nerves. When you move your body, you can channel the energy that triggers nervousness and makes you feel calmer as you go about your daily life. Exercising 30 minutes a day has a big impact on the way you think and interact with other people.
Step 5. Do meditation
Meditating regularly for 10 minutes a day can calm your mind and help you control your emotions. Meditation helps you control your mind and body so that you are able to carry out your daily activities in peace. In order to meditate properly, sit in a quiet place and relax the muscles one by one while inhaling and exhaling calmly and regularly. Focus your mind on the breath and let the thoughts that come up pass you by.
Meditating just before a stressful event makes you feel calm
Part 3 of 5: Overcoming Nervousness
Step 1. Prepare yourself as best you can for the moment that makes you feel nervous
Whether you want to break up with your boyfriend, give a presentation, or have a job interview, make sure you're as prepared as possible by studying, practicing, and preparing what you want to say. Also, show confidence and confidence that you are fully prepared when you enter the room. Tell yourself that you already know what to do and are capable of achieving the best. Remind yourself that all the effort you put into dealing with this important moment makes you worthy of success.
Step 2. Make sure you have prepared as well as possible
It's important to feel ready for something, but making the best preparations is just as important. To reduce nervousness, make sure you have the ability to achieve your best. Don't forget to take notes, don't remember what material to deliver, or don't know what to say to the audience, interviewer, or lover. Set aside enough time to simulate presentations/conversations and expand your knowledge so that you can answer questions correctly. So, you don't just memorize or read a script while giving a presentation, but really understand the topic being discussed.
Step 3. Get as much information as possible
Another way to prevent nervousness is to anticipate what might happen. Perhaps you will face something unexpected and do not know what will happen. Therefore, try to gather as much information as possible about the upcoming activities/events so that you feel calm and prepared. To avoid feeling nervous, take the following steps when searching for information:
- If you want to go on a date, come to the date venue the day before to find out what the atmosphere is like, the costumes of the visitors, and other things you need to know to make your date comfortable. In addition, ask for the available menu so that you already know the food you want to order.
- Before giving a presentation in a new place, take the time to come to the presentation location a few days earlier to see the room arrangement firsthand. This way, you can determine how much space you have available, where to place your presentation equipment, and how loudly you should speak.
- If you want to give a presentation in class, practice standing in front of the class before class starts or after school hours to prepare yourself and adapt to the class atmosphere. You might be surprised how different it feels to stand at the front of the class facing the back. Now you know how difficult this can be for the teacher who is teaching!
Step 4. Face the worst with wisdom
Remember that failure is not the end of everything. If you don't pass the exam, study harder. If the person you're after refuses a date, be prepared to accept the truth. Have a chat with a friend, keep a journal, or think about things that make you anxious. Facing the worst possible situation by thinking rationally makes you realize that being nervous is pointless and there's nothing to worry about. Ask yourself, "What's the worst that could happen?" If you get rejected, don't pass the exam, or the presentation isn't smooth, it's not the end. There are still many opportunities open to success. Take this experience as a learning opportunity.
Step 5. Focus on the positive things you've done
To develop the belief that you are capable of success, focus your thoughts on what you have achieved so far. Before giving a presentation in front of the class or giving a speech, remember an experience when you were able to deliver a presentation smoothly. If you've never made a speech before, practice it in front of a few friends or family members. When the time comes for you to appear in front of an audience, remind yourself that you've done well before.
To deal with nervousness before going on a date or getting into a romantic mood, re-experience how much fun you've had with him during this time. Also, it's natural to feel nervous as a natural reaction when you like someone
Part 4 of 5: Positive Thinking
Step 1. Use positive affirmations
Positive affirmations help you live life with a positive perspective and overcome nervousness when faced with activities to be carried out. You can reduce your nervousness and regain your composure by thinking positive things about yourself and saying them out loud. This step is especially useful when you want to do something very important or when nervousness strikes. You will feel calmer in your daily life if you do this every day.
Before engaging in any nervous activity, say to yourself, "I'm ready and worthy of respect. I'll definitely make it" or "I'm capable of doing my best and there's nothing to worry about."
Step 2. Visualize the positives
Close your eyes and think about what makes you nervous. Imagine that you walk in the room giving a good presentation and the audience gives a positive response. Imagine that you speak calmly and look great. When you are ready, open your eyes and let the imagination settle in your subconscious as a very precious memory. Although it may seem strange, this method is very useful as a trick to calm yourself down.
If you're feeling nervous about having to do an important activity in the morning, visualize positive things just before falling asleep so that the last thing you think about at night is success
Step 3. Build self-confidence
When faced with a problem, self-confidence and belief in yourself can help relieve nervousness. Project confidence by standing up straight, replacing negative thoughts with positive ones, and feeling confident in your decisions. This will make you feel more confident and calm.
Part 5 of 5: Expressing Feelings
Step 1. Share the emotions you feel
Sometimes, the best recovery is to accept the emotions that are running high. Cry if you feel very tense and imagine the nervousness coming off when you cry. When you feel relieved, dry your tears, prepare yourself, then do what has to be done. If you're very stressed or nervous, this step can help you clear your mind and body of negative emotions so that you're ready to move on.
Step 2. Write down how you feel
Another way to reduce nervousness is to keep a journal regularly. Write down what you experience as you go about your daily life or focus on writing down the causes of your nervousness. Keeping track of your problems helps you control yourself and deal with problems with a positive attitude so you can think logically, instead of just following your emotions. You'll feel calmer and more focused if you get into the habit of journaling several times a week.
Writing down why you feel nervous and how to deal with it makes you feel calm so that you can handle the problem well
Step 3. Tell someone about your experience
Share how you feel with a therapist, family member, close friend, or partner. Maybe they can tell you how to deal with nervousness. In addition, you will feel calm and free from anxiety just by expressing things that are weighing on your mind. Instead of dealing with this problem alone, find someone who is willing to listen to you share your feelings and tell the truth.
