Some people have test anxiety. They study and understand the concepts. In fact, they might even know the material like the back of their hand. On test day, however, they are so nervous that they can’t calm down enough to perform well. They bomb the test. Others get nervous in various situations, like meeting new people or entering a crowded room. It’s probably accurate to say that most people get nervous sometimes. The triggers might differ from person to person, but the average person understands what it’s like to feel nervous. There are several ideas to try, which many people use to instantly calm down when they are feeling jittery. age
What works for one person might not be the best option for another. That’s why you should keep trying different solutions, until you find something that helps you calm down when you are nervous. In this post, you will learn four ways to calm your nerves. You can use one or more ideas simultaneously. We also welcome you to share additional ideas that have worked for you in the past. You can leave a comment under this post on our Facebook page to do so. When it comes to nervousness, the more options we have available to help us calm down, the better!
Splashing ice cold water on your face might help you calm down
It might sound like an old wives’ tale to splash cold water on your face to help you calm down. We’ve all seen old movies where someone takes a bucket of water and dumps it over another person’s head to ”snap them out of it.” It turns out, there is scientific evidence to confirm that splashing cold water on the face provides instant relief from nervousness. Here’s why: Your nervous system contains something called the ”parasympathetic branch,” which has a specific job. When activated, it helps you relax after you have experienced a stressful incident. Studies show that splashing cold water on the face activates this part of the nervous system. If you have access to water when a bout of nervousness hits, try to splash a few handfuls of cold water on your face. It just might help you calm down.
Calm down by taking a moment to do some cardio movements
This idea might sound counterproductive when you first read it. After all, if you feel nervous, your heart might feel like it’s racing already, right? When you take a brisk jog or walk, run in place, jump rope or dance for several minutes, it can relieve anxiety. Many people have actually been able to overcome depression and chronic anxiety by developing regular exercise routines. Maybe that’s not your thing, which is fine. Moving your body in a vigorous way for several minutes might still help you calm down if you are feeling anxious or nervous about something.
Start naming things you can see, touch and hear
Focused distraction is another valuable tool that comes in handy to help alleviate nervousness. This is an excellent option to try when you want to instantly calm down because you can do it anywhere. If we feel nervous, we tend to start thinking about how nervous we feel. This, in turn, escalates the problem. If, on the other hand, we can find something to immediately distract our thoughts, it has a soothing effect. It works best when the distraction requires focus and concentration. If you want you to give it a try, the next time you feel nervous, look around. Name five things you can see, such as, ”I see an oak tree. I see a pebble. I see a traffic light…” Next, name five things you can touch and five things you hear. Try to avoid naming the thing or person that is making you nervous. The idea is to extend your senses to your surroundings, which may help you calm down.
Deep, slow breaths might help you feel less nervous
This is also a calming tool that you can use anywhere, at any time. In order for it to work, though, you must use slow, exaggerated, deep breaths. People who use deep breathing to calm down say that you should draw in a breath through your nose. Do it slowly and deeply. Next, hold your breath for approximately two to four seconds. Finally, exhale in a slow, audible manner, using your mouth, not your nose. If you repeat this regimen—in through the nose, hold, out through the mouth, five to 10 times in a row, it might help you calm down.
If you find that one of these ideas works instantly for you, you can start to rely on it when you feel nervous. Some people like to combine several options, using them simultaneously, such as splashing water on the face, then breathing deeply, several times, afterward. Whatever works for you is what you should be doing. The good news is that there are ways to calm down instantly when you feel nervous, and the trick is figuring out which options work best. You might find that one suggestion comes in handy in a specific set of circumstances, while another idea works better for you at other times. Remember, you can’t control external issues, but you can always control how you respond.