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Techniques for Getting Rid of Nervousness

Sometimes nervousness serves a positive purpose. When we are stressed, our senses become heightened and the increased adrenaline can help us act quickly. But while a short-term spike in blood pressure and heart rate can be fine, long-term nervousness and stress can wear on our mental and physical health. Excessive nervous anxiety can be paralyzing, interfering with our performance in a job interview, a sporting event or in public speaking.

  1. Breathing Techniques

    • A key element of many relaxation techniques is some form of slow, deep breathing. This accomplishes a relaxed state both mentally and physically. By focusing on the breath, you are blocking out stimuli that may be contributing to your nervousness - the voice in your head that is telling you that you will fail, or the sounds of the crowd assembling for your speech. Slow deep breathing also has a positive physical effect. It increases oxygen flow to the brain, allowing you to think more clearly and not become overwhelmed with stress. It also slows the heart rate, lessening nervous physical symptoms like shallow breathing or shaking.

    Meditation

    • Regular meditation has a variety of positive effects on stress. By simply setting aside approximately 15 minutes of quiet time every day to close your eyes, relax and focus on your breathing, you can induce clearer thinking in your waking life. Meditation has also been shown to ease stress and help people become calmer and happier even in nonstressful situations. Finally, meditation calms the mind and enhances intuition, which can lead to insights as to the source of nervousness.

    Visualization

    • Visualization is a form of meditation that involves picturing relaxing scenes in your mind's eye. By invoking calming images that involve all of the senses, the practitioner can achieve deeper states of relaxation. When using visualization, it can be helpful to listen to a recorded script. There are visualization CDs available commercially that are targeted toward relieving stress and also for getting over fears like public speaking. Or you can write your own visualization "script" that incorporates images and scenarios that are relaxing to you. One simple visualization script is to call to mind a scenario that inspires stress and picture yourself performing in a relaxed and calm way.

    Quick Fixes

    • The classic on-the-spot fix for nervousness is to simply take several long deep breaths. Other techniques include progressive muscle relaxation. While sitting, simply focus on each part of the body starting with the feet, and consciously relax each muscle. Another technique is to squeeze an object in your hand. This draws blood flow to the hand and away from the brain, leaving less energy for a fight or flight response.

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