Don't be afraid of the nervous feeling. When you feel performance jitters, don't freak out! Don't let the feeling stop you or intimidate you. Just let it be there. Remind yourself it's natural, just your nervous system revving up to get you ready and set to go. Know that it's up to you to manage it to your advantage.
Use your positive pep-talk and calming strategies to do just that. Then, go for it! Look after yourself. Before big performances it's easy to let taking care of yourself slip as you spend too much time on rehearsals and practice. You'll look and feel your best if you get enough sleep and eat healthy meals before your performance. When our thoughts are telling us that we are headed for disaster, it is only natural that our body would respond with heightened vigilance, rapid heart rate, and tensed muscles.
Our bodies are programmed to deal with danger by getting ready to fight or flee. Stay in the present — Anxiety is very often a future-oriented condition. When you find yourself feeling anxious, look at what you are thinking about. Is it taking place right here and now? If not, shift your focus back on this very moment. Right now I am sitting here in my office, and I am alive and healthy.
I can hear the birds outside my window and see the shadows cast by the late afternoon sun. Experience that moment with all of your senses and move back into your self right now. Tomorrow will come and the questions you worried so much about will be answered. They might even be quite surprisingly nice. These practices can reliably reduce your anxiety, but it does take practice and focus. You can also add soothing aromatherapy oils to your bath and play calming music to further enhance the effects of taking a bath.
Stretching can ease tense muscles that contribute to nervous energy. Spend a few minutes stretching out your neck, shoulders, arms and low back. This is also a great way to refocus your mind and relieve stress. Reading a book is a great way to refocus your mind on something other than what is making you nervous.
Books can transport you to other times and places and provide a welcome break from your stress. Playing music is a great way to help create a relaxing environment. Music can help redirect your focus away from negative and stressful thoughts. A favorite song can also remind you of pleasant memories and help you feel more positive. Your external environment can affect your internal feelings. Clean and declutter to give yourself a more organized physical space.
When your surroundings are clean and in order, it can help you to think more clearly. Laughing helps counteract the effects of anxiety. Watch one of your favorite funny shows or funny videos online to reduce the stress-inducing chemicals in your brain. Focus your energy on making something artistic. Consider drawing, painting, woodworking or sculpting. The act of being creative can also help you problem-solve and deal with the stressors in your life.
Taking a break can help ease a nervous mind, and Vitamin D from the sun may help improve your mood. Being outdoors can also help you refocus your energy and relieve stress.
If your nerves are overwhelming, consider taking a day or half-day off work to do something you enjoy. Stepping away from some of your stressors can help prepare you to re-engage with a healthier mindset. Feeling nervous energy at work can add to an already stressful situation. Rather than trying to hide what you are experiencing, share your feelings with a trusted co-worker or supervisor.
Explain what is happening and request a break or to leave early. Often, nervous energy can make you think about all the things that can go wrong. When this happens, calm your nerves by making a list of the things actually happening.
For example, your nervous energy may cause you to worry about being fired without cause. Remind yourself what is happening instead: you have a positive relationship with your manager and colleagues, you consistently perform well and your last review states the company is very satisfied with your work. Find jobs. Company reviews. Find salaries. Upload your resume. Sign in. Career Development. What causes nerves? An important presentation An interview or evaluation An extended period of stress, such as a holiday season Health concerns Family stressors Major life changes, such as moving.
What are the symptoms of nerves? Headaches Increased heart rate Difficulty sleeping Stomach aches Difficulty concentrating Irritability. How to Calm Nervous Energy. Unclench your jaw. Drop your shoulders. Accept your feelings. Confront your irrational thoughts. Distract yourself. Cook Complete a craft Browse your favorite store online Play a video game Turn on some music Read a book Watch a movie.
Focus on the physical. Visualize a soothing scenario. Repeat a calming mantra.
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