How to overcome nervousness

Overcoming nervousness can be achieved through adjusting breathing, psychological suggestion, adequate preparation, moderate exercise, seeking professional help, and other methods. Nervous psychology is usually caused by excessive stress, high self demands, lack of experience, physiological factors, anxiety disorders, and other reasons.

1. Adjusting Breathing

Deep breathing exercises can quickly relieve tense emotions. Adopting abdominal breathing method, with the abdomen bulging during inhalation and slowly exhaling during exhalation, repeating can activate the parasympathetic nervous system, lower heart rate and blood pressure. Practicing deep breathing for 5 minutes before a public speech or exam can help stabilize emotions. Long term adherence to breathing training can enhance the ability to regulate tense states.

2. Psychological suggestion

replaces negative thoughts with positive self talk. When feeling nervous, silently reciting affirmative statements such as' I can do it 'and' I am fully prepared 'can reduce self doubt. Anticipating successful scenarios and simulating unexpected situations can enhance confidence. Avoid using negative words. If you are not nervous, it is more effective to directly reinforce positive goals.

3. Fully prepare

to conduct targeted drills for events that may cause tension. Familiarize yourself with the process, environment, and content in advance, and prepare backup plans to reduce uncertainty. Break down large tasks into small steps and gradually complete them to avoid pressure caused by excessively high goals. Adequate sleep and preparation for details such as early arrival can also reduce on-site anxiety.

4. Moderate exercise

Regular aerobic exercise such as brisk walking and swimming can improve stress resistance. Exercise promotes the secretion of endorphins and improves emotional regulation function. Stretching or taking a walk for 10 minutes when feeling nervous can shift attention and relieve muscle tension. Maintaining moderate intensity exercise for 30 minutes three times a week can reduce anxiety levels in the long run.

5. Seek professional help

Persistent tension accompanied by palpitations, insomnia, and other symptoms may indicate anxiety disorders. Cognitive behavioral therapy can correct erroneous cognitive patterns, while systemic desensitization therapy can gradually reduce sensitivity to specific scenarios. Doctors may recommend short-term use of anti anxiety drugs such as paroxetine tablets and lorazepam tablets. Patients with social anxiety disorder can participate in group psychological training.

In daily life, writing an emotional diary can be used to record the causes and coping effects of tension, cultivate a sense of humor, and adopt an attitude of accepting imperfection. Avoid excessive intake of caffeine and alcohol, maintain a balanced diet and adequate sleep. Progressive muscle relaxation training and mindfulness meditation can also help improve long-term psychological resilience. If the self-regulation effect is limited or physical symptoms occur, it is recommended to seek timely evaluation at a psychological department.