What are some tips to overcome nervousness

Overcoming tension can be achieved through methods such as deep breathing exercises, positive psychological suggestion, advance preparation exercises, moderate exercise relaxation, and progressive muscle training. Nervous emotions are often triggered by stressful events or excessive self demands, and appropriate adjustment methods should be selected based on individual circumstances.

1. Deep breathing practice

Abdominal breathing can quickly activate the parasympathetic nervous system and alleviate physiological reactions such as accelerated heartbeat. When inhaling, silently count for 4 seconds to make the abdomen bulge, hold your breath for 2 seconds, and then slowly exhale for 6 seconds, repeating 5-10 times. This method is suitable for sudden tense situations such as interviews and speeches, and reduces cortisol levels by regulating respiratory rhythms.

2. Positive psychological suggestion

Replacing catastrophizing thinking with positive language can reduce expected anxiety. I can recite short sentences such as' I can handle it well 'and' nervousness is a normal reaction ', or view challenges as opportunities for growth. Long term practice can reshape the brain's assessment patterns of stressful events, making it suitable for individuals with social anxiety or chronic anxiety.

3. Prepare in advance for the drill

Conduct desensitization training by simulating real scenarios. Before important occasions, you can record a video to review and improve your expression, or invite friends and family to play the role of listeners. Adequate preparation can enhance a sense of control and reduce tension caused by unknown factors, especially suitable for foreseeable events such as exams and public presentations.

4. Moderate exercise and relaxation

Aerobic exercise promotes the secretion of endorphins, while yoga and other flexibility training can relieve muscle tension. The activity intensity should be slightly sweaty to avoid excessive fatigue. 30 minutes after exercise is the golden period for emotional regulation, suitable as a routine preparation before stressful events.

5. Progressive muscle training

alternately tightens and relaxes muscle groups from the feet to the face, maintaining each area for 5 seconds. This body scanning technique can interrupt the vicious cycle of tension and stiffness, and has a significant effect on those with obvious somatic symptoms. Can be combined with warm and hot compress eye mask to enhance the relaxation effect.

Cultivate the habit of writing emotional diaries in daily life, record the trigger points and coping effects of tension, and gradually establish personalized coping plans. Ensuring 7-8 hours of sleep helps stabilize autonomic nervous system function and reduce amygdala overreaction. Pay attention to supplementing magnesium rich foods such as bananas and nuts in terms of diet, and avoid consuming caffeine on an empty stomach. If tension continues to affect daily life, it is recommended to seek professional psychological counseling for systematic desensitization training or cognitive-behavioral therapy.