If you’re nervous about an upcoming social engagement, you can practice how to introduce yourself to new people or practice some small talk in front of the mirror.
You can also try developing a mantra, or a phrase or set of words that help calm you, and using it every time you feel nervous about anything. For instance, repeat something like “You are strong. ” over and over to yourself any time you get nervous.
To help you do this, ask yourself: “What’s the best thing that can happen?” Then, focus on visualizing the most positive outcome that could happen from your upcoming performance.
Yoga practitioners around the world manipulate their breathing patterns every day in an effort to calm the mind. Long, peaceful breaths cue our minds and bodies that everything is okay. Short, harsh breaths do the opposite. By breathing correctly, you can tell your body how to feel. [5] X Expert Source Nicolette Tura, MAAuthentic Living Expert Expert Interview. 23 January 2020. You can regulate your breath by counting to a certain number or repeating “Now I breathe in, now I breathe out. "
For example, if you’re nervous for an upcoming presentation you have to give in the afternoon, get up early and go for a run in the morning to alleviate your nervous feelings.
For example, if you’re nervous about an upcoming social event, write down what that event is and try to elaborate on why it’s making you feel nervous. Then, confront those feelings and try to let them go — they might seem less rational when you see them written down!
There is such a thing as a self-fulfilling prophecy. If you concentrate on messing up your big speech tomorrow, you might end up messing up your big speech tomorrow. Focusing on the now grounds you in what’s going on and lets you keep a level head.
If you notice physical reactions like your throat tightening, your palms sweating, or your stomach feeling knotted, remind yourself that those are just natural reactions caused by your nervous system — it doesn’t mean your body is betraying you![10] X Expert Source Tracy Carver, PhDLicensed Psychologist Expert Interview. 7 January 2021.
A “performance” can be anything you have to do that’s making you feel nervous. For example, a party or other social event can be considered a social performance. You could pick out your outfit and brainstorm some topics of conversation to get organized for something like that.
For example, if social interaction makes you nervous, start small by just going to a party full of strangers with a friend of yours. Then, once you feel okay there, make it a goal to introduce yourself to at least 1 new person.
If you’re nervous before an event and it’s really hard to eat a full meal, have a healthy, brain-boosting snack like a banana before instead. Avoid or limit caffeine and alcohol, which can both contribute to anxious feelings.
