Content

• To step
• Method 1 of 3: Take action
• Method 2 of 3: Think differently
• Method 3 of 3: Live a calmer life
• Tips

Being nervous is never fun or easy. Maybe your heart is beating very fast or your hands are clammy. You may even feel shaky or as if you are no longer yourself. But all you need to do is remind yourself that everyone gets nervous from time to time and that you are ultimately in control of your mind and body. With the right attitude, you can get rid of those jitters in no time.

To step

Method 1 of 3: Take action

1. Get there early. If you arrive somewhere earlier than you actually need to be there, it can give you that feeling that you have an overview of things and that you are in control of the situation. For example, if you are on a date with a guy and you arrive 10 minutes early, it can make you feel like you have the situation under your thumb and that you are in control. If you have to give a presentation in class, come early so you have time to put up posters, write on the board, or just focus on what's going to happen. If you are giving a larger presentation elsewhere, you can even come so early that you can sit with the audience and wait for it to fill up. This will keep you from feeling rushed and panicking when you have to go up.
   • If you have an interview, come 10 minutes early and show that you are responsible and have prepared well. But if you're half an hour early, spend some time outside until the time for your interview is a little closer. Because you don't want to annoy your potential future employers by coming so early as to cause them inconvenience.
2. Focus on your breathing. Sometimes all you need to do to unwind a bit is focus on the raising and lowering of your chest with your breath. Just stop what you're doing and focus on taking deep breaths in and out, taking long, conscious breaths, instead of the shorter breaths people tend to make when they're nervous. If you focus on this, you can quickly feel focused and grounded.
   • Another trick you can try if you are nervous is to breathe in through your nose and then slowly push the air out through your mouth. If you repeat this ten times, you will become calmer and you will feel that you are in your center.
3. Squeeze a stress ball. If you are often nervous, it doesn't hurt to carry a stress ball with you and to squeeze it firmly and loosen it a few times so that you can release some of that tension. It can help calm you down and make you feel like you have something to focus your tension on. You can empty this ball on your desk, put it in your bag or even leave it in your pocket.
   • If you are nervous and don't have a stress ball to hand, you can also squeeze a piece of your scarf, another piece of cloth, or anything else you can find.
4. Distract yourself. Another thing you can do is try not to think about the things you worry about for a while. While you can't always ignore your fears or worries, you can try to think about other things for a while, especially if you feel like you only worry when you think about them and can't do anything else. Do the things you think will help you forget about your worries and make you feel more comfortable. This can be anything; read, dance, sing, immerse yourself in your favorite TV show or whatever.
   • Laughter is one of the best remedies for nervousness. Meet up with a friend who makes you laugh, or watch a super funny comedian on television, and you'll find that you forget your nervousness in no time.
5. Sit in a dark room. Just sitting in a dark room for a minute can help you calm down. Because if you are nervous, part of the problem is that you experience an excess of stimuli or you just feel overwhelmed in general. Going to a dark room can make you feel calmer and more in control - think of it as an exaggerated version of closing your eyes. The next time you're nervous, excuse yourself and go to another room where you can turn off the lights. Focus on sitting still and your breathing, and you will start to feel more in control.
   • This is also a great technique for calming yourself down when you are upset or feeling emotional.
6. Count back from 50. Another trick for getting less nervous on the spot when you find yourself getting tense is to count back from 50. If you just focus on the numbers and nothing else while slowly saying them out loud , you will notice that your breathing is normalizing and that you will soon start to relax a little more. If you are in public, you can also just say the numbers in your head.
   • If it doesn't work, you can try counting to 50 once you get to 1, so you have even more time to calm down.
7. Relax your body per body part. Another trick to be less nervous is to let your whole body relax by letting your body parts relax one at a time. This works well if you are really tense. Just stand still, close your eyes, and feel the tension in your body before you consciously let it go again. Then take several deep breaths while relaxing your arms, your legs, your upper body, your neck, your hands, your feet, your back, and other parts of your body where you hold tension.
   • Focusing on your body instead of your thoughts can help you calm down. Releasing tension in your body can also help you feel less nervous.
8. Go for a walk to calm down. Just a 10-minute walk can calm your head considerably. Studies show that walking ensures that certain sensory stimuli are sent to the brain via the nerves, causing the senses to relax. You may not feel like doing any physical activity right before doing something you are nervous about, but if you take a 10-minute walk an hour before doing something you are nervous about, you will no doubt feel more comfortable.
   • Make it a habit to walk more and use public transport, car or elevator less. This will help you feel more relaxed during the day.

Method 2 of 3: Think differently

1. Make sure you feel prepared for whatever you're nervous about. One way to calm those jitters is to feel prepared for whatever comes your way. Maybe you are going to break up with your boyfriend, have a presentation in class, or a job application. However, it is one thing to be prepared - to study, to practice, to know very well what you want to say - but another to be confident and to feel confident once you walk into the room. .
   • Imagine that you know exactly what to do and that you are able to achieve it. Think about all the hard work you put into this day that you really deserve to succeed.
2. Give space to your emotions. Cry if you need to or if you feel really tense. When you're done crying, wipe your eyes, get pulled together, and get on with whatever you need to do. If you are really feeling stressed or nervous, then you can really clear your mind and body and face the day positively if you get rid of those nervous or intense feelings first.
   • Of course, it is not always possible to express your emotions when you are nervous. If you have to give a presentation in 5 minutes, that is probably not the best option at that time. But if you have to give a presentation in 5 hours, it can certainly help you feel better if you let go of some of those emotions.
3. Rationalize the concerns you have. It's important to remember that the world won't end and it's okay if you fail an important exam. Or if you ask the person you've been in love with for a while and he or she rejects you; you will get over that anyway. Talk about it extensively with a friend, write in your journal, or just sit down and think about all the things you fear. Thinking about your fears logically can help you realize that there is nothing to be nervous about.
   • Ask yourself What's the worst that could happen? Because if you are rejected, failed an important exam, or ruined a presentation, then that is not insurmountable. There are still plenty of new opportunities to come. Use this as an experience you can learn from.
   • Of course, it may not be the rational hemisphere that makes you nervous. Still, if you think about it as much as you can, it certainly helps to get some of your feelings under control.
4. Focus on the positive results you have achieved so far. If you focus on the things you have achieved so far, you can reassure yourself and know that you will also achieve good things in the future. If you are going to give a presentation in class, think of previous times when you gave a presentation without hesitation. When you are going to give a speech, think about the other times you have succeeded. If you haven't done this kind of thing before, have a successful practice session for a few friends or family members and at the time of your challenge, think about how easy it actually was.
   • If you are nervous about dating or embarking on a romantic adventure, think about how much you enjoyed hanging out with them until now, or how successful you have already had dating in Past. Also, tell yourself there's nothing wrong with being nervous - it's a very normal reaction when you like someone!
5. Know what to expect. Another way to be less nervous about a situation is to find out as much as you can about it before you approach it. While unexpected things will always happen and you don't always know exactly what to expect, you can do your best to gather as much information about what to expect so that you feel in control of the situation as much as possible. Here is some information about what to expect to help you feel less nervous:
   • If you are on a date, visit the place the day before so you have a better idea of ​​what it looks like, how the people are dressed, and other things you may want to know to feel comfortable . You can even take a look at what the menu looks like so you don't have to worry about what to order.
   • If you're giving a presentation in a place you've never been, see if you can get there a few days in advance so you can explore. This can help you see how much space you have to move in, where to put relevant materials for the presentation, and how loudly you will need to speak.
   • If you're giving a presentation in one of the classrooms you already know, practice before or after class while standing in front of the tables to get a sense of what it feels like. You will be surprised to see how different it feels when you look at the room from the other side. Only then will you see how difficult it actually is for your teacher!

Method 3 of 3: Live a calmer life

1. Be prepared. It is important that you feel that you are well prepared, but it is more important that you actually are. If you want to be less nervous then you have to feel that you have everything under control. You can't show up feeling like you've forgotten your notes, your sentences, or forgotten what you wanted to say to your boyfriend or girlfriend. Make sure you practice what to say and have background information so that you can answer any questions you may have. This shows that you really know your topic well, and that you are not just making a speech.
   • If you are nervous about the difficult conversation with your boyfriend or girlfriend, practice with a friend beforehand. Have your friend respond in different ways so you better know what to expect. While you never really know how a conversation will turn out in advance, you'll feel more confident if you've already said the words out loud a few times.
   • When preparing a presentation or application, prepare for as many questions as possible. Even if you are only asked a fraction of all those questions, you still feel prepared for everything, instead of fearing the unknown or hoping that certain questions will not be asked.
2. Build your confidence. You may think that self-confidence and nervousness have nothing to do with each other, but in fact you feel less nervous about whatever you are facing if you have a lot of confidence and are confident. If you make the effort to radiate confidence by standing upright, replacing negative thoughts with positive ones, and standing by your decisions, you will be well on your way to feeling confident and calmer during your effort.
   • Take it step by step. Work on accepting things you cannot change about yourself, and work on the things you can change.
   • Spending time with people who make you feel good about yourself, instead of being with people who put you down, can certainly boost your confidence.
   • In fact, if you have self-confidence, you expect even more good things to happen to you, making you less nervous about certain situations.
3. Talk to someone about it. Talk to your therapist, a family member, a close friend, or your partner. They may have some ideas about what you can do to keep your nerves from getting the better of you. In fact, just expressing your concerns can make you feel better and let go of some of those fears. Instead of holding it all in, make the effort to talk to people about what you are feeling and to be honest about your feelings.
   • Talking to a friend can also help you see that you are worried about a situation that will just go well. That said, if you hear a friend say, "You're not worried about anything," it can be frustrating rather than supportive; make sure your friend really understands your concerns, rather than downplaying them.
4. Meditate. Getting into the habit of meditating daily can help you to calm down, and to generally become a calmer person. It can help you calm your mind and body and feel like you are in control of the day. In order to meditate, all you need is a quiet place to sit. Try to let your body relax part by part as your breath moves up and down from your body. Focus on the stillness of your body and try to let thoughts that come to mind flow out of your mind.
   • It takes a lot of time and effort to really focus on your breathing and body and to really think about “nothing else”. However, if you only do this for 10 minutes a day, you will notice the result in no time.
   • Meditating right before a stressful event can also help you to calm down.
5. Drink less caffeine. It has been proven that people feel rushed by caffeine. If you want to live a calmer life, then you really need to lower your caffeine intake so that you feel calmer and more grounded throughout the day. If you are used to drinking five cups of coffee a day, try cutting it down slowly to one or two cups a day so that you don't get too much of a withdrawal syndrome. You may also want to consider cutting out coffee and switching to tea with less caffeine in it to calm your nerves.
   • Avoiding coffee after noon or lunch can also help you feel calmer.
   • Soft drinks also contain caffeine, so don't drink too much, especially at night. There is decaffeinated Coke and there are other decaffeinated soft drinks as well, so if you're going to the movies or going out late for dinner, ask for something like this instead of the regular soda.
   • In general, energy drinks are known to make people feel rushed and feel like they are reeling from a massive high. Avoid them whenever you can.
6. Apply positive affirmations in your life. Positive affirmations can help you view your life from a more positive light, and they can also help you feel less nervous about an upcoming event. Simply thinking positive thoughts about yourself and saying them out loud can help you become a less restless and more grounded person. They can be especially helpful right before you need to do something important, or just when you find yourself getting nervous. If you make it a habit to apply them daily, you will be able to live a calmer life.
   • Before you do anything that makes you nervous, just say, “I've prepared and I'm worth it. I'm going to be great, "or" I'm going to be great and I don't have to worry about anything. "
7. Exercise more. Studies show that exercising not only makes you healthier and happier, but it also helps you to calm down. If you let your body move it can get rid of some of those nerves and you also feel more balanced during the day.Just half an hour of exercise a day can have a huge impact on the way you see your life and how you deal with social interactions.
   • People often say they are too busy to exercise, but you can also make sure it is fun and enjoyable, such as signing up for yoga classes with a few friends, taking a nice walk to the supermarket instead of taking the car, or walk on your treadmill while watching your favorite program.
   • Exercises such as yoga or pilates are particularly suitable to get into your center and to calm down.
8. Make use of positive visualizations. Positive visualizations have been proven to help people calm down. If you want to do it right, close your eyes and try to imagine what really worries you. Visualize walking into that space and doing your best, and everyone around you responding positively. Visualize feeling calm and peaceful. When you are done, open your eyes and try to let this image sink in, as if it were a memory you cherish. This may sound a bit silly, but it's a great way to tell yourself you're calm.
   • You can apply positive visualizations to things that you don't feel particularly nervous about so that you can get used to them.
   • If you're nervous about doing something early in the morning, do the positive visualizations right before you fall asleep so that success is one of the last things on your mind.
9. Write it off. Another thing you can do to make you less nervous in general is to get into the habit of writing in a journal. You can write about your daily life or just focus on the things that make you nervous. Writing about the things you worry about can make you feel in control, get a better picture of them, and also make you think about them more rationally instead of just purely emotional. Writing in your journal at least a few times a week will definitely help you feel calmer and get more into your center.
   • You can also make it a habit to write in your journal if you are not particularly nervous. Just writing down your thoughts can help you calm down.

Tips

• Just remember there are worse things that can happen, and as the saying goes: after rain comes sunshine.
• It may help you to know that you are not alone! Many, many people experience the same feelings in the same situations.
• Think positively and remember that even if you don't succeed in what you are doing, something good will always come out.
• Try going to the bathroom to relax or washing your face with warm water.
• Count to ten and breathe in and out slowly.
• Don't be preoccupied with things to worry about.
• Remember that it is all worth it in the end.
• Take courage!
• Make sure your breathing is not short. This can make you more nervous, or possibly damage your lungs.
• Talk to your parents about your concerns! Do not hesitate. Talk about what's bothering you.
• Talk to a friend about it.
• Relax and tell yourself it's all going to be okay!
• Think positive! Whatever you're nervous about will eventually pass.