Nervousness: how to cope with it and feel better

Various relaxation techniques or positive internal dialog, as well as other recommendations, can help you eliminate nervousness.

We all get nervous sometimes. This state combines anxiety, fear, and excitement. Your palms may become moist, your heart rate may increase significantly, and you may feel a special sense of trepidation in your stomach.

In addition to nervousness, there are similar conditions such as >anxiety or >worry. They can also be caused by similar reasons and make everyday life difficult. But they can also be dealt with with the right techniques, self-help methods, or by seeking professional help.

Any situations that cause fear and anxiety can cause nervousness. They can be caused by both positive and negative experiences, such as a first romantic date, the death of a loved one, an interview with a potential employer, and other situations.

Causes of nervousness

Nervousness is a common feeling caused by the body's special reaction to stress. It consists of various hormonal and physiological reactions that help a person prepare for the upcoming fight against a potential threat.

The human body prepares to run or fight the threat, so it increases the production of adrenaline. Almost instantly, a person's heart begins to beat much faster, blood pressure increases, and breathing becomes much faster, increasing the level of alertness and energy.

This reaction often leads to a state of nervousness and anxiety.

The difference between nervousness and anxiety disorder

Nervousness is a natural reaction to any kind of stress. It is a temporary phenomenon that occurs at the same time as stress. Nervousness is mostly controllable, even if you are an emotional person prone to nervous manifestations in your life.

Despite the fact that nervousness is considered a common symptom of anxiety disorders, at the same time, they are different things.

An anxiety disorder is a psychiatric disorder that develops from a number of complex factors, including genetic, brain chemicals, and life events. This type of disorder is considered long-term and cannot be controlled without appropriate treatment.

People with anxiety disorder are often prone to intense feelings of nervousness or anxiety. Such feelings can occur without a stress trigger.

People may also experience a variety of physical and mental symptoms that affect their ability to function normally.

Symptoms of anxiety disorders:

  • migraines and headaches
  • unusual sensations in the body
  • numbness in the limbs
  • pain in the body
  • irritability
  • trembling in the body
  • restless sleep or insomnia
  • problems with concentration;
  • heart palpitations
  • chest tightness;
  • fatigue and tiredness;
  • abdominal pain;
  • stool disorder, diarrhea;
  • excessive sweating.

Also you may be intereted to read about astraphobia, as one of its side effects can be increased nervousness.

How to calm the nerves

Nervousness is a natural reaction of the body to various unusual situations. With the help of some tips and special practice, you can learn how to stop being nervous and not let your emotions get the better of you.

Don't be afraid of nervousness.

If an uncomfortable situation occurs, you need to remind yourself that nervousness is normal and in some cases even beneficial to the body. Many people experience this feeling when they face new challenges and opportunities in life. For the most part, such experiences help people grow.

Nervousness is our body's special way of preparing for what's ahead, even if it takes us out of our comfort zone. Denying fear and accepting that this state is a natural experience will help the body understand how not to be nervous and keep its emotions under control.

Always be prepared

You are not always able to foresee and plan for all situations that may occur in life. But there are a number of work and social situations that you can prepare for in advance.

  1. Prepare for a planned presentation at work or an upcoming meeting with a client.
  2. Prepare to accompany a friend or girlfriend to an upcoming event or meeting.
  3. Set aside extra time to prepare for various important events.
  4. Tune in to positive emotions.
  5. Nervousness often arises because a person feels insecure or worried that he or she might mess up. If you start to doubt yourself, you need to find a way to put emotions aside and tune in to a positive outcome. To do this, you should use the method of internal positive dialogue or visualize the desired outcome. If you don't know how to stop worrying, turn on your favorite music, song, or movie.
  6. Just talk to a loved one.
  7. Call the person closest to you (mom, dad, friend, etc.) to share your feelings with them. They will help you see the situation in a completely different light.

In 2014, a study was conducted that showed that if a person shares their feelings with someone else, especially someone who has been in a similar situation, it helps to reduce stress and make them feel better.

Try using relaxation techniques

Learning to relax is important for eliminating nervousness and managing stress in general. Breathing exercises are just one way to practice relaxation.

Deep breathing works instantly and can be practiced anytime and anywhere you feel nervous. There are many types of breathing exercises that work quite effectively. These include the 4-7-8 breathing technique and diaphragmatic breathing.

Methods to overcome stress:

  • physical exercises
  • yoga
  • meditation
  • relaxing massage;
  • listening to your favorite music;
  • spending time with a pet;
  • aromatherapy.

Conclusion.

Nervousness is a natural reaction to a new experience or situation that is outside your comfort zone. Although it is not very pleasant, it is a temporary feeling, and you will feel much better as soon as the cause of your nervousness disappears.

You can continually work on overcoming your nervousness by doing simple relaxation exercises at home or by preparing in advance for situations that may take you out of your comfort zone and cause you to feel anxious.

Understanding different triggers of anxiety is key to managing it effectively—discover more valuable insights on our website.

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