How to control nerves? 10 stress management strategies
Dry mouth, sweat, chills, stuttering, hesitation , bowel movements ... all these phenomena are familiar to most people when they face a situation that causes high emotional stress.
And is that almost all of us have had a test in which we played something important, an exhibition in public, an appointment with someone we are interested in or a medical examination. When it is important for us and we are worried about the final result, the nerves make us uncomfortable and tense and they can even play tricks on us like the fact of staying blank.
How to control nerves? In this article you will find a series of recommendations that allow either to reduce the level of nervousness or not so affect our performance.
- Related article: "Nerves and stress: what is anxiety for?"
Nervousness: an uncomfortable but useful phenomenon
Nervousness and stress are phenomena and reactions that often they are distressing and unpleasant . It is logical to ask ourselves what can be useful for something that is so aversive and can degenerate into pathological reactions.
The truth is Nervousness is a reaction to stimuli that we foresee will happen in the future and it supposes a very adaptive advantage that allows our survival. This is the responsibility of the autonomic nervous system, specifically the sympathetic system. It causes the body to activate and prepare itself to react to the situation that represents an emotional activation. Thanks to this we can, for example, be prepared and attentive in the exam in which we play passing the course.
The problem occurs when such nervousness is excessive, does not yield or prevents us or limits a correct performance (such as staying blank). In these occasions it can be maladaptive. That is why in the presence of high voltage levels pIt can be useful to know how to disconnect and control nerves . Let's see how you can do that.
Control nerves: some strategies
Here are a series of ways and aspects to take into account to manage or control the nerves. However, we must have something clear: these different recommendations can serve to reduce nervousness or its effects, but do not remove it at the root.
1. Relaxation techniques
Relaxation techniques are some of the first and best known recommendations to fight and control nervousness. They are usually recommended techniques focused on the control of breathing and tension and muscular distension , like Jacobson's well-known progressive muscle relaxation. In addition, some types of techniques require only a few minutes and can be carried out anywhere.
2. Mindfulness or meditation
Mindfulness or meditation helps us connect with the present, relativize things and focus on what is important. The level of tension can be greatly reduced and we can manifest a higher level of self-control. Meditation with evocation of relaxing images It is also very useful.
- Related article: "5 Mindfulness exercises to improve your emotional well-being"
3. Technique of self-instructions
"I can not do it" or "I'm going to be left blank" are thoughts that some people have when they feel nervous. This is completely detrimental, since our expectations about our own performance can modify both our final behavior in the direction we thought (remember the Galatea effect and the self-fulfilling prophecy).
On the contrary, hold positive thoughts and believe in our own possibilities can favor our final performance . In addition, giving yourself instructions on what we are going to do next favors that we do not forget the key aspects.
4. Rehearse and prepare the situation
Many times we are tremendously nervous about the fact that we do not know how we are going to act in the situation. Although obviously it will not be the same, a good way to know and improve the execution is rehearse what we are going to do or say . For example in front of a mirror or better yet, with other people than those who are going to participate in the feared situation.
Although it is redundant, testing allows us to practice the actions that we are going to carry out, obtain a vision of our strengths and of the things that we should improve before carrying out the action and receive inputs from possible observers. In addition, we get used to the situation, so that part of the surprise or novelty will not affect us as much in the moment of truth.
It is usually recommended that such rehearsals or tests be given in the hours prior to the stimulus that causes the nervousness.However, to some people it is usually beneficial and even result in maximum productivity when preparing.
5. Get ready, but leave room for improvisation
Rehearsing is necessary but we must bear in mind that we should not pretend to have everything prepared and planned, memorized as if we were to recite something written on paper. In addition to the fact that the latter would be forced and unnatural in most cases, we need to know what we are going to do and have an outline of the situation in general , but we must be ready so that the situation can have unforeseen elements.
6. Decatastrofiza
We can put ourselves in the worst possible situation that occurs to us, and then ask ourselves What would really happen if what we fear happened? . It is about relativizing the importance of the feared. We suspend an exam, the appointment goes fatal or we are left blank. They laugh at us or we lose an opportunity. Y?
I can introduce myself next year, get another appointment with him or the person in question or carry out another work. That is not going to end with us. The objective of this type of action is to give things the importance they have, neither more nor less.
7. Expose to the situation and avoid avoidance
An error that many people commit not only to a normal nervousness, but also to a pathological anxiety is to avoid the dreaded situation. It only reinforces the fear of what is to come and it worsens our ability to cope. It is not about provoking fear for pleasure, but learning to face it in an adaptive way.
8. Drink drinks that allow you to relax and avoid the exciting
Coffee, energy drinks or other exciting substances will increase the level of activation, which will generate an even greater nervousness. That is why we should avoid them especially in the moments before the situation that causes us nervousness. On the contrary, it can be beneficial drink relaxing drinks such as lime or chamomile . In some extreme cases, some type of tranquilizing drug may also be consumed, only by medical indication.
9. Play sports
Exercise activates our organism, but it can also allow us to empty our mind and reassure ourselves. Endorphins are generated and other substances that facilitate reducing internal tension. It is useful to perform exercises that leave us relaxed, but it is not necessary to do them until you drop. Running or swimming are usually some of the typical examples of useful exercises.
- Related article: "Endorphins (neurotransmitters): functions and characteristics"
10. Contact with nature
Noticing the wind and the breeze, the feel of grass or sand, the cold of winter or sunlight can be very pleasant. In addition, it has been stated that being in contact with nature can be relaxing and greatly reduce our stress levels. This recommendation can go hand in hand with exercising.
