Controlling your nerves is a common challenge for many people in stressful or exciting situations. Anxiety and nerves can affect our performance, our mental and physical health, and our overall quality of life. Learning to control your nerves is a valuable skill that can make a difference in high-pressure situations or when we face important challenges in our lives.
1. Deep and conscious breathing
One of the most effective strategies to control nerves is to practice deep and conscious breathing. When we find ourselves in stressful situations, we tend to breathe shallowly and quickly, which exacerbates anxiety and nerves. Taking a moment to breathe deeply, inhaling and exhaling slowly and deeply, can help calm the nervous system and reduce feelings of nervousness.
How to do it?
Sit or lie down on a quiet place, close your eyes and focus on your breathing. Inhale deeply through your nose for a count of four, hold your breath for a moment, and then exhale slowly through your mouth for a count of six. Repeat this process several times until you feel calmer and more relaxed.
2. Positive visualization
Another effective technique for controlling nerves is positive visualization. Mentally imagining a situation in which you feel calm, safe and in control can help reduce anxiety and nerves in real situations. Positive visualization allows you to create a mental state of calm and confidence that will help you face challenges with a more positive attitude.
How to do it?
Before facing a stressful situation , take a few minutes to mentally visualize the scenario in a positive way. Imagine that everything goes well, that you feel calm and safe, and that you manage to overcome obstacles successfully. Visualize every detail vividly and realistically, involving all your senses in the positive experience.
3. Regular physical exercise
Regular physical exercise is not only beneficial for physical health, but also for mental health. Physical activity releases endorphins, which are known as "happiness hormones", and help reduce stress and anxiety levels. Exercising regularly can be a great way to manage your nerves and improve your overall well-being.
How to do it?
Find a physical activity that you enjoy, whether it's running, swimming , practice yoga or any other form of exercise. Dedicate at least 30 minutes a day to doing some physical activity that makes you feel good and helps you release tension. You will see how regular exercise can have a positive impact on your mood and your ability to control your nerves.
4. Practice meditation
Meditation is a powerful tool to calm the mind, reduce anxiety and improve the ability to control nerves. Regular meditation practice can help you cultivate mindfulness, live in the present moment, and manage everyday stress and pressure more effectively. Including meditation in your daily routine can be an excellent way to strengthen your mental and emotional health.
How to do it?
Find a quiet place without distractions, sit in a position Comfortable, close your eyes and focus on your breathing. Watch how you breathe in and out, and try to let thoughts pass without becoming attached to them. You can use resources such as relaxing music, meditation guides, or specialized applications to begin practicing guided meditation until you feel more comfortable doing it on your own.
5. Use muscle relaxation techniques
Muscle relaxation techniques are an effective way to relieve body tension and reduce feelings of nervousness. When we are nervous, our body tends to tense, which can increase feelings of anxiety and stress. Learning to consciously relax your muscles can help reduce the physiological activation associated with anxiety and control your nerves more effectively.
How to do it?
Start by tensing your neck muscles. a part of your body, such as your fists, arms or shoulders, hold the tension for a few seconds and then relax and release the muscles slowly. Continue with different muscle groups, working from the feet to the head, and try to focus on the feeling of relaxation you experience when releasing the tension accumulated in each muscle area.
6. Set realistic goals
Pressure and nerves can increase when we set overly ambitious or unrealistic goals. Setting achievable and realistic goals can help us reduce anxiety and feel more confident in our ability to achieve our goals. Learning to set goals appropriate to our abilities and circumstances can be key to controlling our nerves and maintaining a positive attitude in the face of challenges.
How to do it?
Identify your short-term goals, medium and long term, and make sure they are specific, measurable and achievable. Break goals down into smaller, more manageable steps, and celebrate milestones along the way. By setting realistic goals, you will reduce the pressure on yourself and feel more motivated and confident in your ability to achieve success.
7. Practice gradual exposure
Gradual exposure is a technique used in cognitive-behavioral therapy to gradually confront situations that generate anxiety or nervousness. Progressive exposure to stressful situations can help reduce the feeling of fear and anxiety, while strengthening confidence in one's own abilities to face challenges.
How to do it?
Identify a situation that makes you nervous but that you can face in a controlled manner. Start by exposing yourself to that situation for short periods of time, progressively increasing the duration and intensity as you feel more comfortable. During the presentation, maintain a positive attitude and remember that you are practicing to strengthen your ability to control your nerves in real situations.
8. Practice self-compassion
Self-compassion involves treating ourselves with kindness, understanding and acceptance, especially in times of difficulty or stress. Being kind and compassionate to yourself can help you reduce self-criticism, handle pressure more calmly, and manage your nerves more effectively.
How to do it?
Instead of judge yourself harshly for making mistakes or feeling nervous, try to talk to yourself with kindness and understanding. Recognize that we all have moments of weakness and that it is normal to feel nervous in challenging situations. Practice self-compassion through positive affirmations, self-care gestures, and a caring attitude toward yourself.
9. Establish a self-care routine
Self-care is essential to maintain good mental and emotional health, and to control your nerves effectively. Establishing a self-care routine that includes activities that relax you, have fun, and make you feel good about yourself can be key to reducing anxiety and stress in your daily life.
How to do it?
Identify activities that help you relax and disconnect from stress, such as reading, walking outdoors, listening to music, drawing or practicing hobbies that you are passionate about. Take time each day to care for and pamper yourself, and prioritize your emotional well-being above everyday obligations and responsibilities. Establishing a self-care routine will allow you to recharge your batteries, reduce anxiety and control your nerves more effectively.
10. Seek professional support if necessary
If despite applying these strategies you continue to have difficulty controlling your nerves and anxiety effectively, consider seeking professional help. A psychologist or therapist specialized in stress and anxiety management can provide you with additional tools, personalized coping techniques and emotional support to overcome your difficulties and learn to control your nerves in a sustainable way.
How to do it?
Ask your primary care doctor for recommendations, search mental health directories, or consult friends and family to find a qualified professional who can help you. Remember that asking for help is not a sign of weakness, but of courage and self-knowledge. Working with a therapist can be a transformative experience that allows you to overcome your fears, control your nerves and achieve a better quality of life.
Controlling your nerves is a process that requires practice, patience and self-discipline. Applying these strategies regularly and adapting them to your individual needs will help you effectively manage anxiety, reduce feelings of nervousness, and improve your emotional well-being. Remember that each person is unique and it may take time to find the techniques that work best for you, but with perseverance and determination, you can learn to control your nerves and face challenges with confidence and calm.