Anyone who has never had a stressful day should cast the first stone! Even though challenging situations are common in everyday life, it is not always easy to know how to control nervousness and overcome it easily.
The good news is that there are some techniques that prevent this feeling from damaging your mental and physical health. To help you, we have separated some of the main strategies for this mission.
Why does nervousness happen?
Nervousness occurs as a common reaction to stressful situations, triggered by the body in response to imminent challenges.
This results in an increase in adrenaline levels , preparing the body for a potential threat, even if it is non-existent. Symptoms include increased heart rate, possible elevated blood pressure , and rapid breathing.
However, it is important to emphasize that nervousness should not be confused with anxiety , which is a medical condition with multiple diagnostic criteria, combined?
What are the main symptoms of stress?
As nervousness can appear suddenly, it is super important to learn how to control it to avoid negative impacts on your health. To do this, the first step is to identify the signs of its approach, which are:
- Difficulty concentrating;
- Fear of making decisions;
- Sleep disorders;
- Physical pain, such as in the stomach or head;
- Increased worry and fear;
- Changes in dietary pattern;
- Worsening mood.
Guide on how to control nervousness in 12 steps!
Now that you know how to identify when stress is creeping into your routine, it’s time to take action with the following tips!
1. Understand your triggers
You’re the best person to recognize what makes you nervous, right? Therefore, it is important to learn how to deal with these stressful triggers to control them and, above all, avoid them as much as possible!
2. Evaluate your internet usage
In the age of excessive information, consuming news, social networks and other content in an uncontrolled way can cause stress. Staying connected is good, but overdoing it on the internet can lead to stressful situations.
So, set times to stay away from electronic devices and enjoy quieter moments, in contact with the “real world”.
3. Take care of your body
Staying physically healthy is a great way to control nervousness. After all, a healthy mind depends on an active and nourished body , which helps regulate emotions.
So, how about making an appointment with a nutritionist and making the ideal plan for your body’s health? With foods rich in vitamins , proteins , carbohydrates and everything you need!
4. Deep breathing techniques
Knowing how to control nervousness is synonymous with learning to relax. Managing your own breathing when stress arrives is essential to prevent it from taking over the entire body.
In addition to the classic deep breathing technique, some other types of exercises can help you feel calmer instantly. As an example, we can mention 4-7-8 breathing , which consists of breathing in four different counts.
Step by step breathing 4-7-8:
- Exhale through your mouth until a sound of wind comes out of it;
- Hold your breath for a count of 7;
- Exhale again through your mouth, this time counting to 8;
- Do the process at least four times.
5. Practice mindfulness
Mindfulness is one of the most practical tips. In it, you must maintain concentration on the present, without worrying about the future or things that we don’t even know will happen. This step helps avoid anxiety!
6. Meditation
Ancient technique and accessible to anyone. To know how to control nervousness, it is necessary to eliminate noise from the mind, increasing concentration and avoiding stressful thoughts.
Meditation actively helps in this type of situation, bringing greater well-being and balance.
7. Reduce catastrophic thinking
Modifying negative thoughts can help prevent stress from escalating. Whether in the workplace, in relationships or in any situation, choosing not to blame yourself or suffer in advance is an effective strategy for controlling nervousness.
To practice this approach, imagine that what would normally trigger your nervousness is about to happen. Then visualize the worst-case scenarios, considering what could go wrong and how it could affect your life.
This reflection will allow you to explore different perspectives and find ways to face the problem more calmly.
8. Have some tea
Yes, teas can offer benefits that help alleviate more intense moments of stress! The best known for containing calming effects are: chamomile tea , passion fruit tea and valerian tea .
However, it is essential to emphasize that the consumption of teas should not be considered a substitute for professional assistance.
9. Accept nervousness
It happens and it is part of life. Stress is a natural reaction that will be present at various times, but knowing how to control your nervousness helps you overcome uncomfortable situations more easily.
10. Share your emotions
Talking to someone you trust can help you control your nervousness immediately. This allows you to clarify your emotions and evaluate the problem more rationally!
11. Prepare when possible
Whether it’s a presentation of results at work or an important test, stressful situations are part of who we are. However, know that preparing is a great way to avoid negative feelings!
Practice your presentation in your free time, arrive early at the test site or be with people you trust. By carrying out activities with more preparation, you will hardly feel nervous.
12. Know when to ask for help
In some circumstances, stress can feel overwhelming and difficult to cope with alone. In these cases, it may be advisable to seek specialized help to deal with the situation.