When we try to understand why we feel anxious before any event, interview, or even exam, we need a deep understanding of how our mind acts in such situations. How can you calm your nerves in 10 ways? Understanding and expressing our current mental and emotional state are necessary to define our state of mind. The goal is to become more conscious of our thoughts, feelings, and general state of mind at any given time.
How can you characterize your mental state?
Do you want to know your mind better? You can characterize your mental state using the following steps:
Self-awareness
This is the first step. Pause for a second and consider who you are. Be mindful of the ideas, feelings, and bodily sensations you are experiencing. Without passing judgment, take note of what is happening in your mind.
Recognize your emotions
This is important for identifying our mental state. Analyze your feelings and try to identify them. What emotions do you have—joy, sadness, anxiety, rage, or anything else? Our bodily selves frequently mirror our mental selves. This could be beneficial. Do you have positive or negative thoughts? Do you obsess over the past or fret about the future? Do you feel nervous, at ease, worn out, or energized?
You can keep track of your emotional state throughout the day by keeping a mood notebook. To identify patterns and trends, regularly record your feelings, thoughts, and experiences.
Identify triggers
Ask yourself whether there are any particular incidents, individuals, or circumstances that may have influenced your current frame of mind. Knowing your triggers might help you gain a greater understanding of your emotional responses. Consider recent occurrences or circumstances and how they might be affecting your state of mind right now.
Request feedback
Ask for a response from reliable friends, family members, or mental health specialists who can offer insightful comments about your mental condition based on their interactions and observations with you. These practices are necessary for defining your mental condition. Don’t be afraid to name unpleasant feelings or destructive mental habits.
The dynamic nature of our mental state, which is subject to alteration at any time, must be kept in mind. Determining your mental condition is also an individual and subjective procedure. When trying to get a better grasp of your mental and emotional terrain, be kind to yourself and refrain from criticizing yourself. Understanding your mental state can help you become more aware of yourself and open the door to development and improvement.
Why do we feel anxiety before a major event?
Many people worry about making a mistake in front of an audience or speaking in front of a class because they don’t want to be laughed at. Is it normal to feel anxious before a performance? Your body tries to help you perform at your best. Therefore, your body creates stress response hormones like adrenaline during situations like these, which can actually aid in concentration.
These hormones, however, give people that red alert feeling, which makes you feel nauseous or cold, get butterflies in your stomach, or feel like you can’t think straight when worry and tension over performance become excessive. You can control that feeling by using these techniques.
Fear of the unknown
Uncertainty about how an incident will turn out can cause anxiety. Our brains commonly perceive uncertainty as a possible threat, which triggers the stress response.
Social evaluation
People who worry about how others will perceive them during performances, interviews, or public speaking may feel uncomfortable. When we have high expectations for ourselves and expect great things from ourselves, anxiety can start to grow.
Negative experiences
People may be afraid of repeating failures or negative outcomes from comparable situations in the past. Anxiety may get greater if you feel helpless to predict or control the occurrence.
Physical reaction
Anxiety is a physiological reaction as well as a psychological one. The body becomes ready for action as a result of the production of stress hormones like cortisol and adrenaline, which manifest as physical symptoms like an elevated heart rate, sweating, and stiff muscles.
Cognitive distortions
We must know that anxiety, like other psychological problems, can be increased by unfavorable thought patterns, like focusing on the negative or oversimplifying.
Personal significance
Our level of worry may increase in proportion to how important an event is to us. Events that have a substantial impact on our relationships, future, or self-worth might cause increased worry.
Social comparison
Making comparisons to those we deem to be more accomplished or successful in similar circumstances might make us feel more inadequate and anxious.
A lack of planning
Insufficiently planning for an event might cause feelings of unpreparedness and worry about taking on a project.
It is critical to keep in mind that feeling worried before a significant occasion is a typical human reaction. In some circumstances, a moderate amount of worry might improve performance by boosting drive and focus. On the other hand, extreme and crippling anxiety can be detrimental to both performance and wellbeing. Having coping mechanisms in place, like those described in the article preceding this one, can help one control their anxiety and remain composed before and during major events.
10 Ways to Calm your Nerves
Significant occasions, such as a job interview, a public speaking engagement, or a crucial exam, can result in emotions of worry and apprehension. Although feeling anxious before such events is completely normal, it is important to successfully control these feelings and give your best effort. This post will go through 10 realistic techniques for boosting confidence and calming your worries before a big event.
Planning is essential
Prepare yourself fully for the occasion by practicing your abilities, revising your notes, or practicing your speech. You’ll feel more assured the better prepared you are.
Focus on success
Close your eyes and picture yourself winning the competition. Positive visualization can reduce anxiety and enhance your overall performance.
Deep inhalation
Exercises for deep breathing can help relax your nervous system. Take a few deep breaths through your nose, hold them for a moment, and then gently let them out through your lips.
Mindfulness
Spend a few minutes meditating to help you focus and clear your mind. You can stay present and lessen stress by practicing meditation. To unwind and block off anxious thoughts, compile a playlist of your favorite songs or peaceful music.
These practices can assist you in remaining mindful of your thoughts and feelings in the moment. You can improve your capacity to characterize your state of mind precisely by engaging in regular mindfulness practices.
Strength poses
Do some gentle stretching or a quick walk before the event. Endorphins are released when you exercise, which helps you feel calm and optimistic. To relieve physical tension and encourage relaxation, alternately tense and relax certain muscle groups.
A power pose, like standing with your chest out and your hands on your hips, can increase confidence and lower tension.
Confident statements
To increase your self-assurance and change your perspective from one of self-doubt to one of self-assurance, repeat positive affirmations. Consuming too much coffee might make you jittery and more anxious.
Regardless of the outcome, arrange a small treat for yourself after the event. You’ll have something to look forward to, which is good.
Seek assistance
Avoid the impulse to overthink or repeatedly practice every aspect. Trust your planning and let things happen as they do. Talk about your feelings with a close friend, a member of your family, or a mentor who can reassure and inspire you.
Let it go
Spend time with someone who makes you laugh or watch a funny video. Laughter has a powerfully calming effect on tension and stress. Talk Negative thoughts should be challenged and replaced with uplifting, realistic affirmations.
Utilize aromatherapy
If you start to feel anxious during the event, take a moment to concentrate on your breathing to restore control. Some smells, such as lavender or chamomile, can be comforting. To create a calm atmosphere, use scented candles or essential oils.
Teas made with chamomile, peppermint, or lemon balm can soothe the nervous system.
Think of the worst
Think about the worst-case scenario honestly. Realizing things aren’t as dreadful as they seem can frequently reduce worry.
Conclusion
How can you calm your nerves in 10 ways? Before a big event, it is normal to feel anxious, but with these techniques at your disposal, you can effectively reduce your anxiety and take on the task with confidence. Always keep in mind that anxiety is an indication of intense concern about the outcome. Accept the exhilaration and let it motivate you to give your best effort. You may overcome your anxiety and succeed on any significant occasion with planning, optimistic thinking, and relaxation practices.
Sana Ahmed Khan is a life coach and author of multiple books from Islamabad, Pakistan. As a certified life coach and author, Sana is keen on helping women from all walks of life. Sana empowers you to overcome self-doubt, find balance, and become your best self through her guidance focused on mindful living, social skills, and personal development.
