How To Deal With Nerves
High-stakes situations are nerve-wracking. They can make you doubt yourself and question your capabilities. Even the most confident people feel nervous from time to time. But if you let your inner Neanderthal take over, you’ll only make things worse.
This article is for those of you who need a little help staying calm during high-pressure moments in order to keep pushing forward. Keep reading to learn how to deal with nerves, from identifying your triggers to maintaining your composure in the face of uncertainty.
Know why you’re nervous
One of the easiest ways to calm down and focus when you’re nervous is to identify the reason behind your nerves. Why are you so anxious? What is it about the situation that makes you anxious?
Maybe you’re about to take a big exam. Maybe you’re about to present to your boss. Maybe you’re about to meet someone you admire. No matter what it is, once you know why you’re anxious, it’s easier to find ways to cope with it.
One way to do this is to identify any anxieties you have about the situation. Once you know what makes you anxious, you can find ways to soothe your nerves.
Breathe
If you’re feeling nervous or anxious, the first thing you want to do is take a deep breath and slow down. When you’re anxious, your body is going into fight or flight mode. Your body wants to fight the situation, and it wants to run away from it! So the first thing you need to do is calm down. Breathe slowly and deeply. Close your eyes and focus on your breathing. Imagine how your breath would feel if it were coming out of your nose, instead of your chest. Focus on your breathing until your nerves start to calm down.
Try to remember that everything will be okay. Remember that you can take care of yourself and get through the situation. Your breathing will help you relax and clear your mind so you can deal with the situation with more clarity.
Stay hydrated and eat well
The best way to calm your nerves is to hydrate. While you may not have water bottles at your disposal in the middle of your test or interview, it’s easy to forget to drink water.
When you’re anxious, it’s easy to feel dehydrated and tired. And when you’re tired, you’re not processing information as well and you’re more prone to making mistakes.
In comparison, when you hydrate, you’re re-hydrating your brain, so it can focus on what’s happening. Plus, it helps you to feel less fatigued, so you can think clearly and make better decisions.
Not only that, but certain foods can make you more anxious or nervous, so avoid them when you have to sit through a big event! Foods that are high in sugar can make you hyperactive and jittery. Protein, on the other hand, is known to calm the nerves.
Talk it out with a friend
Another great way to soothe nerves while maintaining your composure is to have a friend or family member sit with you during a particularly nerve-wracking moment. When you’re sitting in a big, nerve-racking situation by yourself, you’re more likely to make mistakes and blow things out of proportion. Having someone there who cares about you, who is invested in your success, will help you stay calm and remember to keep your head on straight. It can be difficult to find someone to sit with during a big event, but there are lots of ways to make it happen.
Remember, someone might not actually be able to sit an interview with you, but they can be there to speak to before and afterward.
Don’t sweat the small stuff
One of the worst things you can do when you’re anxious is to sweat the small stuff. This is when you focus so much on the small details that you lose sight of the big picture.
This is especially dangerous when you’re sitting in front of a large group of people or when you’re speaking in front of an audience. You need to remember that people are watching you and listening to you. Be mindful of the words you choose and the way you present them.
Whether you’re in front of a large audience or just one person, you need to keep your head on straight. You may notice that people aren’t even paying attention to the lecture or presentation; they’re just watching your body language and how you’re reacting to the situation. You need to remember that you’re there to serve the other person and not vice versa.
Ask a mentor for feedback
One of the best ways to identify your triggers and calm your nerves is to ask a mentor or coach for feedback. When you’re at a high-pressure event, it’s easy to forget that you’re human. You may be so focused on the event, on how you’re doing, that you forget to check in with yourself. That’s when you need to identify your triggers, so you can remind yourself of your limits.
By asking for feedback, you can identify what your limits are and what you need to do to stay calm and perform your best. By checking in with yourself, you’re less likely to get flustered or stressed out when the pressure is on.
Conclusion
High-stakes situations are nerve-wracking for even the most confident people from time to time. But if you these steps will give you a little help with staying calm during high-pressure moments in order to keep pushing forward.