Meditation involves training the mind to stay clear for a designated period of time. Read more: Positive Affirmations in the Workplace: Impact, Tips and Examples 11. What resonates for you might not be the same for someone else, however, common effective examples include: Repeat a calming mantraįind a phrase or sound that you can repeat to yourself when you are experiencing anxiety. Picture yourself there, and try to capture the feelings associated with that place. Imagine yourself in a scenario that makes your feel calm and comforted, such as a sunny beach, a cabin in the woods or your childhood home. Or, for example, you could participate in an outdoor hobby, such as gardening, to involve your senses and redirect your attention to the physical world. You might use your five senses to identify three to five things you can see, hear, taste, smell and touch. When your thoughts begin to take over, ground yourself in the physical world. Consider the following ways to distract yourself from nerves: Switch your focus away from your nervous energy and onto something else. When you feel anxious, choose an activity that you enjoy, such as: Regular exercise can help you combat anxiety long-term. Even just 20 minutes of exercise three times a week can help you feel more relaxed and improve your mood. ExerciseĮxercise provides many physical and mental benefits. Confront your negative thoughts by asking yourself how likely they are to occur. For example, you may become nervous speaking in front of large groups of people even though you typically speak eloquently to one or two people. Often, nerves are the result of irrational thinking.
Sometimes just facing your feelings can help you to relax. This identification of your feelings can help empower you to face them. Rather than fight or ignore your nervous energy, acknowledge that you are nervous. Drop your shoulders to help relax your neck and upper body. Nervous energy can cause your torso to hunch forward, creating tense, clenched muscles. This can help you feel more relaxed in general. Remember to relax your jaw and remove your tongue from the roof of your mouth to release facial tension. Stress can often make you tense up your jaw. Aim for five to seven seconds for each inhalation and exhalation.
Counting seconds as you inhale and exhale can help focus your mind. Spend five minutes focusing on taking slow, deep breaths. The following are 30 fast-acting ways to calm nervous energy: 1. When we’re feeling nervous, our stress levels can often cause physical symptoms as well. Here are the most common symptoms of nerves: Stress or nerves can cause a host of symptoms.
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Related: How To De-Stress at Work What are the symptoms of nerves? You may be experiencing increased nerves due to the following situations:Īn extended period of stress, such as a holiday season These chemicals can be triggered by real or perceived threats. Nervous energy is the result of additional cortisol and adrenaline in the body. In this article, we discuss 30 ways to relax and calm your nerves. Sometimes obligations at work and home can lead to feelings of anxiety and nervousness.
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