It is a normal reaction that stems from the results of physiological and psychological factors. Are you someone that finds it extremely difficult to control anxiety or nervousness? Here are some things that you can do to help relieve some nervousness without resorting to counseling or medication.
Rationalize What You Fear
Think about what it is that you are nervous about. Is it a presentation? A job interview? Think to yourself about the worst thing that can happen. The interview could go terrible, but that will not make the world end. Sure it will be a bump in the road, but life will go on. Large life events make anyone nervous, but know that there are so many more opportunities that if it happens to not work out, there will be more.
Slow your heart rate and reduce your blood pressure by taking deep breaths. Concentrate on your posture by sitting or standing up straight and taking in a breath through your nose. Be aware of the air that is filling your lungs. Hold the breath in for a few seconds and slowly exhale it through your mouth while still concentrating only on your breath. Get into a rhythm of breathing while counting up to five as you breathe in and out.
See Yourself as Calm
When you feel yourself getting nervous, take a few minutes visualize something that make you calm. Have your eyes closed and picture something that makes you feel soothed. Do you love to lay at the beach with your eyes closes taking in the sun? Do you love to lay down with your pet and stroke them? Picture yourself doing these things and you can shift your nervousness away.
If you know that you are prone to nervousness throughout the day, you should try to give yourself a relaxing massage. Using a tennis ball, massage your shoulders. Start by using a warm towel to wrap your shoulders for about 10 minutes. While doing this, relax your back, neck, and shoulders to loosen the muscles. Place the tennis ball between your back and a wall. Push the ball with your back on the part that you are trying to massage. Gentle pressure should be applied for 15 seconds, and then move the ball to another spot.
Know that Perfection is Not Likely
Many times, nervousness is experienced because there is pressure placed upon one’s self by themselves or others. There may be pressure to be perfect, but not every day will be flawless. There will be disappointments and some things that set you back. You become more independent when you learn how to deal with them on your own. Remember that at any given moment, life is difficult and complicated for so many people, and you are not alone. Try to roll with the punches and when you feel defeated, get back up and prove yourself wrong.
Fake it Until You Make It
How? Make up an alter ego, and use it when you are in an unfamiliar setting or situation of little consequence. This can help you to get used to small talk in a situation that will not have any huge consequences. This can be a fun exercise that helps you to get used to situations that would normally cause you to be nervous. There is no reason to take everything so seriously, so take a chance and be silly. This will make it easier for you to behave in this manner as yourself.
Get Some Exercise
Reduce overall nervousness by getting regular exercise. This actually aids in the relaxation of specific neurotransmitters, and makes the muscles tired. In turn, this decreases anxiety levels, improves sleep, and improves self-esteem. It does not have to be rigorous exercise, even just a short walk will relieve anxiety while taking in the fresh air can leave you feeling fresh and rejuvenated. Being outside will also take your mind off of what is making you nervous as you focus on your surroundings.
Meditating regularly can aid the brain in dealing with stress more effectively. Even just a few minutes per day can ease anxiety overall and help to reduce the likelihood of a nervous breakdown. There is no real wrong way to meditate. All you need to do is close your eyes, recite a mantra that inspires you, and think about nothing else. Repeat the mantra and focus on breathing. Eventually your breathing should match up with the mantra recitation.
Stop Your Nervous Habits
Think of the things that you do when you are nervous. Do you bite your nails, smoke a cigarette, or mess with your hair? When you are aware of these things that you do and then make an effort to stop doing them, your body will be able to slow down and you can focus on the task or issue at hand. Aim to be virtually motionless and quiet. Just be still.
Focus on the Objective
Rather than obsessing over how you might feel during a particular situation, think about the result. For example, if you are nervous about a job interview, all that you can do is your best and think about what the company is looking for and how you can get the job done. You will likely never intentionally ruin something good for yourself, so you need to take some of the pressure off and hope for the best when you have given your best.
All in All
Sometimes, it can feel like your nerves will get the best of you. When you are armed with the information needed to take a pause and recognize this nervousness, you can set yourself up to overcome this looming anxiety. The most important thing to remember is that you have to be willing to change before you can expect to see success. Chances are though if you are reading this, you have already recognized the problem and are taking proactive steps to not only reduce your anxiety, but also reduce how the nervousness affects your life.