We’ve all experienced nervousness or anxiety. But how do you work it out Mentally and Physically? Of course, we can use positive self talk - “I can do this. I am a good person. I am a hard worker. I’m talented.” As a matter of fact, in our healthiest mind, we do this often, especially when we’re dealing with stress and anxiety.
Whether you’ve got to keep up with your finances, stay ahead of the Joneses’ on your job, experience a first date or crush, create new circles of friends, or even find yourself speaking in front of an audience, stress, anxiety and nervousness are a part of life.
We all want to get to a peaceful state of mind. This makes it all the more important to know how to work through any anxiety or nervousness.
Let’s go over some quick tips to stay relaxed, calm, and collected.
1. Thoroughly Consider The ‘Worst Case Scenario.”
Often we’re nervous because we’re afraid of the negative outcome. But, if you actually stop and think about the details of the disastrous negative outcome you envision, you come to see that it’s not nearly as bad as you first thought. Albert Ellis determined the Rational Emotive Theory, meaning you can control your emotions through your thoughts. This is very similar to my Systematic Attitude Development Technique (SAD-T) which shows you how to get logical in the face of emotion. A logical approach to goal achievement, pushes the fears aside and tells you to take action and get down to business. In other words, what are the worst case scenarios. Logically think through how you can be proactive to avoid or manage the worst case scenario, should it occur.
Realizing that you have some control of what you fear helps things to become more tolerable and can often be enough to reduce nervous energy. Start reminding yourself that you are fully prepared to handle this. How you prepare has a very strong influence on your mental state, so don’t overlook this.
2. Breathe Deeply
Often when we get nervous, we start taking very shallow breaths, raising your shoulders when breathing. This is the incorrect way of breathing and will limit the amount of oxygen delivered to your brain. This increases feelings of fatigue and anxiety.
The correct way to breathe is to take deep breaths, expanding your stomach as you inhale. This will have a very calming effect on your mind and body and help you center your thoughts.
Take ten deep breaths, contracting and relaxing the muscles in your body. On another note, according to a study by a California university, deep breathing exercises for 30 minutes per day can burn 350 calories! That’s not bad!
3. Get Away Somewhere Quiet
What do you consider to be your peaceful surroundings? Is it quiet time for you or time with someone special? Is it an animal, or some other love? Perhaps there is a hobby you enjoy. What I’m talking about is peaceful YOU time. Sometimes going somewhere quiet is another good way to deal with nerves, especially if the people around you are adding to the problem. If there is a lot going on and a number of distractions, it’ll only make your nervous energy worse.
This is especially the case if you are going to be in front of people doing any sort of performance.
4. Throw in a workout
If it’s an anticipated event, de-stress with a 20-30 minute run on the treadmill or full body cardio exercises. Take the anxiety and nervousness right out of your system. If it’s speaking in front of an audience or performing in a recital or sporting event, do a physical warm up that will relax and prepare your mind and body. And make sure you throw in a few deep breaths.
There you have it. The next time you’re stressing out, anxious or nervous try these 4 tips… and start to relax.