How to eliminate nervousness

Eliminating tension can be achieved through adjusting breathing, shifting attention, psychological suggestion, appropriate exercise, and seeking professional help.

1. Adjusting Breathing

Using abdominal breathing can help relieve tension. When inhaling slowly, the abdomen bulges. Hold the breath for 2 seconds and then exhale slowly. Repeat 5-10 times to regulate autonomic nervous system function. The key is to extend the exhalation time, which should be twice the duration of inhalation. This method can quickly reduce heart rate and blood pressure. It is recommended to choose a quiet environment for practice, with closed eyes for better results, suitable for immediate response in occasions such as exams and speeches.

2. Shifting Attention

Shifting attention to the source of anxiety through visual focus or tactile stimulation. Observing the color and texture of specific objects in the environment, touching stress relieving toys carried around, or playing simple Sudoku games can temporarily block negative thinking cycles. This method is particularly suitable for scenarios of social anxiety or waiting for important results, but requires continuous practice to establish conditioned reflexes.

3. Psychological suggestion

Prepare encouraging statements with personal significance for self dialogue. For example, repeatedly reciting that I can handle this challenge, and successfully overcoming similar experiences in the past. Cooperating with body movements such as clenching fists and smiling can enhance the suggestive effect, essentially reconstructing cognitive frameworks through language. This method has a significant effect on tension caused by self doubt, and it is necessary to design exclusive sentences in advance to deal with different scenarios when calm. Moderate intensity exercises such as brisk walking and skipping rope can promote the secretion of endorphins. Three 30 minute aerobic exercises per week can reduce baseline anxiety levels, while immediate 5-minute high leg movements can also alleviate sudden tension. During exercise, it is important to maintain a heart rate within the range of 60% -70% of the maximum heart rate. Excessive exercise may exacerbate stress reactions and is not suitable as a long-term single regulatory approach.

5. Seek professional help

When the tension persists for more than 2 weeks and affects social function, clinical intervention should be considered. Cognitive behavioral therapy can effectively correct catastrophic thinking, and if necessary, doctors may prescribe anti anxiety drugs such as sertraline tablets. Professional assistance includes psychiatric assessments in psychological counseling clinics or psychological counseling courses in formal institutions, which are particularly necessary for pathological stress disorders such as post-traumatic stress disorder.

Daily mindfulness meditation habits can be cultivated, and practicing focusing on current feelings for 10 minutes every day can enhance emotional regulation ability. Maintain a regular schedule and balanced diet, and control caffeine and alcohol intake. Establish supportive social networks and regularly share emotions with family and friends. Long term stress management can try progressive muscle relaxation training, which systematically tightens and relaxes different muscle groups to enhance body perception. If the self-regulation effect is limited, it is necessary to seek timely evaluation at a psychiatric department to avoid developing into chronic anxiety disorder.