How to deal with situations that make us nervous

It is not uncommon for some sensations such as stress, nerves or anxiety to take over the mind, negatively affecting our intellectual capacity and reducing our performance. These tips will help you manage your nerves!

For many people, moments of stress can become a real nightmare: they go blank, their pulse trembles, they start to sweat, they forget the answers … And all the effort they have invested in preparing may not be reflected in the result .

The psychological stress is normal to appear at times we interpret as crucial to our lives. The hyperarousal produced by its symptoms allows us to adapt to the new reality that we must face and keeps us energetic to carry out the task. But, not knowing how to manage them can turn against us.

Therefore, we want to teach you some psychological strategies, relaxation techniques and tricks so that your nerves do not prevent you from achieving your goals.

Psychological strategies

 Be punctual

Leaving home on time, rushing, arriving on time or arriving late are situations that will make us feel nervous that can later have a negative impact on the development of what you are going to do. Be punctual and you will have the margin to solve any unforeseen event and not speed up your body.

Relax your mind

The brain is not prepared to acquire knowledge under states of high nervousness or stress. So, the day before a test, an exam or meeting try to relax and not learn, memorize new things, as well as not read notes moments before the event. Trust what you already prepared up to that point.

 Socialize or isolate yourself

Maybe you are a bit obsessive person and you tend to get nervous before a test because your thoughts hijack you. In that case, engaging in some cordial conversations with others who are there can take your nerves off your chest and enter the test with a clearer mind.

But, you may have noticed that talking to others plunges you into a greater degree of tension and the trick is to withdraw more into yourself trying to focus your mind in an optimal state.

Ideally, you should follow one strategy or another, try to be calm and run away from sources of stress .

Think about where you are going to go after the exam

If you think of something satisfying to do when you have gotten out of the situation that has you nervous, your brain will relativize its importance and that will help you to dissipate the nerves and the anxiety does not block you.

Destroy the “no” from your mind

The mind has great power in achieving our goals and if you say to yourself “I can’t”, “I’m not going to get it”, “this is too difficult”, chances are you won’t get it. Replace these limiting slogans with more positive ones such as “I can handle this” or “I’m going to get it.”

Relaxation techniques

Breathe with your abdomen

Any nervous breakdown subsides if you learn to focus on deep breathing. Slowly breathe in as much air as you can through your nose to completely fill your lungs, keep your mouth closed without releasing air for a moment, and begin to release it as slowly as possible through your mouth or nose . You should maintain a regular and leisurely breathing rhythm while you focus on listening to its sound. You will see that as you increase the repetitions, your body relaxes.

Jacobson’s progressive muscle relaxation

It consists of tensing your muscles to the maximum and keeping them taut for five seconds and then relaxing them for at least 10 seconds. Not all the muscles at the same time, you must work by muscle groups, starting, if you want, with the toes and continuing up until you reach the nape area and finish in the head. The ideal posture is to be lying down, but you can also do it sitting in a chair.

Coping technique

What is sought with this technique is to make a mental representation of the situation that generates anxiety. To work on it first in an imaginary way, controlling that anxiety, to later be able to extrapolate it to the real life situation. First, some breathing and progressive relaxation exercises are done to achieve a state of body calm. Once relaxed, we will think about the situation that generates anxiety, maintaining that image for at least 20 or 30 seconds. Once these images generate anxiety, we apply the relaxation and breathing exercises again .

Free writing

Before the test, write down everything you think or feel for 15 minutes, this will empty you emotionally and help you to clear yourself.

Tricks to control your nerves

Do sports

Sport is one of the best allies for stress and some, such as Yoga or Pilates , are very suitable to reduce the tension of the sword and help you concentrate more easily.

Sleep well

It sounds silly, but feeling rested helps control your nerves, increases your confidence, and is important for good health.

Eat and drink before the test

Do not go to the test on an empty stomach, the lack of glucose in the neurons will make you feel more nervous. Do not go overboard and eat a copious meal, we need the blood to flow to the brain and not be all concentrated in the stomach doing the digestion.

Leave everything prepared in advance

The material you need for the test, the documentation, the look you are going to wear, etc. All these small gestures favor the feeling of control over the situation.

What you should know…

  • Replace limiting slogans like “I can’t”, “I’ll never make it” … with more positive ones like “I can handle this” or “I’m going to get it.”
  • Leaving everything prepared in advance of the test, interview … (material, documentation, clothing …) are small gestures that make us feel control over the situation.

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