Introduction
Nervousness is a feeling of unease or apprehension that can range from mild to severe. It’s a natural reaction to stress and can be caused by anything from public speaking to taking a test. When nervousness becomes overwhelming and begins to interfere with daily activities, it may be time to seek help from a mental health professional.
In the meantime, there are several steps you can take to reduce your nervousness and build confidence. Keep reading to learn eight tips for stopping nervousness.
Take Deep Breaths and Focus on Your Breathing
When you’re feeling overwhelmed with nervousness, one of the best things you can do is to take slow, deep breaths. This helps to calm your body and mind and reduce stress levels. Research has found that controlled breathing exercises can help to reduce anxiety, lower blood pressure, and improve overall wellbeing.
To get started, sit or stand up straight and place one hand on your chest and one hand on your stomach. Slowly inhale through your nose, counting to four. Feel the air fill your lungs, then exhale slowly through your mouth, counting to four. Repeat this process five times, focusing on your breath as it enters and exits your body.
Practice Positive Self-Talk
Negative self-talk can make us feel worse about ourselves and increase our levels of nervousness and anxiety. To counter this, try to practice positive self-talk instead. This involves speaking to yourself in an encouraging and supportive way.
For example, when you find yourself thinking “I can’t do this,” try replacing the thought with something like “I may not know how to do this yet, but I can figure it out.” By reframing your thoughts and speaking to yourself in a kinder, more compassionate way, you can boost your confidence and reduce your feelings of nervousness.
Exercise Regularly to Reduce Stress
Regular exercise has been found to be an effective tool for reducing stress and relieving symptoms of anxiety and depression. Exercise releases endorphins, which are hormones that make us feel happier and less stressed. It also helps to clear our minds and improves our focus.
Any type of physical activity can help to reduce stress, so pick something that you enjoy doing. Some good options include jogging, swimming, cycling, yoga, and dancing. Aim to exercise at least three times a week for 30 minutes each session.
Meditate or Practice Mindfulness
Meditation and mindfulness are both techniques that involve sitting quietly and focusing on your breath. Practicing these techniques can help to reduce stress and ease anxious thoughts. Research has found that mindfulness can improve mental wellbeing and even reduce physical pain.
To get started, find a comfortable spot to sit and close your eyes. Take a few deep breaths and focus on your breathing. Notice the sensations in your body and observe your thoughts without judging them. If your mind wanders, gently bring it back to your breath. Aim to practice 10 minutes of meditation or mindfulness each day.
Challenge Negative Thoughts
Negative thoughts can cause us to feel overwhelmed and increase our levels of nervousness. To counter this, try to challenge the negative thoughts that come into your mind. Ask yourself if the thought is true and look for evidence to support it. If you can’t find any evidence, then the thought is likely untrue and can be dismissed.
You can also try to replace negative thoughts with more positive ones. For example, if you find yourself thinking “I’m not good enough,” try replacing the thought with something like “I am capable and have the skills to succeed.”
Reach Out to Supportive People
Having a strong support network is essential for managing stress and reducing anxiety. Reach out to friends and family members who make you feel safe and supported. Talking to someone you trust can help to relieve stress and reduce feelings of nervousness.
If you don’t have a strong support network, consider joining a support group or online community. There are many online forums and chat rooms dedicated to helping people manage their anxiety, so take advantage of these resources and connect with others who understand what you’re going through.
Conclusion
Nervousness can be a difficult emotion to manage, but there are several steps you can take to reduce your stress levels and regain control. Try taking deep breaths, practicing positive self-talk, exercising regularly, meditating, challenging negative thoughts, and reaching out to supportive people. All of these strategies can help to reduce nervousness and build confidence.
If your nervousness is interfering with your daily life, it’s important to seek professional help. A mental health professional can provide you with additional support and advice for managing your anxiety.
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