Take a few minutes before a big speech or presentation to just sit and breathe so you can feel the most relaxed before you start. Breath with your belly. Breathe in so that you belly moves forward, and breathe out pressing your belly back. Try to clear your mind and just concentrate on your breathing. Put your hand on your stomach and focus on the feeling of your lungs filling with air to distract yourself. Incorporate deep breathing exercises into your daily routine. Practice taking deep breaths 2–3 times a day for about 3 minutes at a time. [2] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Focus on the physical sensations as you tense your muscles. That way it’s easier for you to catch yourself and relax when you’re involuntarily holding in tension and nervousness.
To make your massage the most relaxing, rub some aromatic oil or scented lotion into your skin.
Try coming up with a positive mantra that helps you focus, such as “I am at peace” or “I am strong enough to get through this. ” It’s completely normal for your mind to wander when you first start meditating. Our brain is active and full of thoughts, so it may be difficult to focus. When it happens, redirect your thoughts back to your breathing or your mantra.
Example: If you’re feeling nervous in the morning before you go to school, use your energy to clean up your room and make your bed before you go.
Example: If you’re visualizing a beach, imagine the calming sound of the waves, the feeling of hot sand between your toes, and the smell of the ocean air. It’s okay if you get distracted as you’re trying to visualize. Whenever you lose focus, just gently remind yourself that you should be in your happy place and let your worries pass you by.
If you’re going to a new school, put on your favorite song on the way there so you can pep yourself up.
Keeping a journal is also a good way of tracking the things that make you nervous. Looking back on something you overcame that stressed you out in the past can offer some much-needed perspective.
You can even practice for awkward conversations, like if you want to talk to your roommate about leaving dirty dishes in the sink. Rehearse what you want to say privately and then address your roommate with confidence. If you get nervous during social interactions, try rehearsing some small talk topics or learn a few jokes you could use to break the ice.
Example: If your boss asks you to come to their office, the best outcome may be that they’re really happy with your work and they’re telling you that you’ve done an amazing job. Remember that things don’t have to go absolutely perfect to have a positive outcome. Even if something doesn’t go the way you planned it, look for the bright side.
Example: If you have an interview tomorrow, set aside a couple minutes to address what’s making you feel anxious. After 10 minutes, you can practice everything you just thought about to put your best foot forward.
Example: If you’re nervous about socializing at a big event, start by chatting with someone you know and ask them to introduce you to other people. Example: If you’ve got nerves about a presentation you need to give, start by practicing in front of 1 or 2 friends before presenting to a larger group.
Example: If you’re nervous about going to the dentist, bring it up to someone you know. They may have some helpful tips or they may be able to come with you to show you that there’s nothing to worry about.
Try replacing your regular caffeinated drinks with decaf teas and coffees. Cutting caffeine completely from your diet can also make you feel nervous, so take your time to ease off of caffeine if you want to quit it.
If you’re nervous about an exam, try not to stress and cram late into the night. A good night’s sleep will help you focus and feel better when it’s time for the test. To ensure a good night’s sleep, try a relaxation exercise before bed. Deep breathing, stretching, and progressive muscle relaxation can all help.
Cut back on alcohol since it’s a depressant could make you feel more anxious.
Just taking a brisk 5-minute short walk can help to relieve anxiety. Getting outside in the fresh air can also have a refreshing and rejuvenating effect.
For mild nervousness, your doctor may just recommend lifestyle changes, such as more exercise and a better diet. If you’re feeling really nervous, your doctor may recommend going to therapy to help you manage stressful situations better. Your doctor may prescribe anti-anxiety medications to help you control your symptoms. Talk about the different options with your doctor to see what they recommend.
