Sweating Dry Mouth Shaking/trembling Butterflies Difficulty concentrating Stammering/shaky voice Rapid heartbeat Dizziness Shallow breathing Biting nails/ fiddling Defensive body language (like crossing your arms and legs)
“I am the best candidate for this job”. “I am perfectly qualified to give this performance and I will”. “I can handle this”. “They want me to succeed on this test and I will”.
For example, if you are nervous about talking to a crush, imagine yourself striking up a funny, engaging conversation that has everyone laughing and your crush looking at you in a whole new way.
Determine what is expected, and what is a bonus. You might have higher expectations than what is really required. Maybe all you need is a C on that test to pass geometry–an A would be even better, of course, but all you need is a C! For example, if public speaking just isn’t your strong point, don’t judge yourself harshly for an occasional mistake or having lost your place. Realistic expectations based on skill level also makes it is easier to drop the judgmental attitude towards yourself that nerves commonly cause. Do not set out with outsized expectations. In your first martial arts tournament, you are unlikely to bring home a trophy. So putting pressure on yourself to do so will only make you more anxious. Instead, having the goal of completing your first match is likely more realistic. Accepting your skill level means honestly facing your strengths and weaknesses so that you can form manageable expectations. Learn more about cultivating self acceptance here.
Allow yourself to feel uneasy, but recognize that just because you feel uneasy does not mean you cannot do something. Accept that you will feel nervous as a natural state in a given situation. . . just as you would feel happy, sad, or angry in a given situation. Instead of running from the feeling, simply allow it to be present, but not overwhelm you. [8] X Expert Source Alexandra JanelliCertified Hypnotherapist & Anxiety and Stress Management Coach Expert Interview. 27 August 2020. Being nervous shows you care. And if you care, you are more likely to do well at something than someone who does not.
Some nervous body language that you might want to alter includes fidgeting, slouching, defensive posturing, little to no eye contact, and rubbing your face and neck. [11] X Research source
For example, if you are nervous about having to do a presentation in front of an audience, remind yourself that a mispronunciation or having to use your cue cards will hardly be memorable by the end of the presentation. What’s more, even if the presentation is a flop, one presentation does not determine your self-worth–it’s just one instance.
Mantra Meditation Deep Breathing Progressive Muscle Relaxation Yoga
