Nerves are a natural response of the body to situations that we perceive as threatening or stressful. However, when this sensation becomes chronic or disproportionate, it can negatively affect our quality of life and well-being. Learning to control your nerves on a daily basis is essential to staying calm, making the right decisions and taking care of your mental health.
1. Identify your triggers
The first step to controlling your nerves is to identify what situations or thoughts trigger this response in you. What makes you feel anxious or worried? Is there a recurring pattern or theme that makes you uncomfortable? Take note of these situations so you can anticipate and prepare to face them more calmly in the future.
• Keep an emotions diary:
A useful tool to identify your nervous triggers is keeping a diary of emotions. Write down how you feel in certain situations, what thoughts go through your mind and how you react physically. This will help you identify patterns and better understand your own emotional reactions.
2. Practice relaxation techniques
Relaxation techniques are essential to control nerves and reduce anxiety on a daily basis. Dedicate time each day to practice one of these techniques and you will see how your stress level decreases.
• Deep breathing:
Deep breathing is a simple but very effective technique to relax. Take a deep breath through your nose, feel your abdomen fill, and exhale slowly through your mouth. Repeat this process several times, focusing on your breathing and how your body relaxes.
• Meditation and mindfulness:
Meditation and mindfulness are practices that will help you be present in the current moment, without worrying about the past or the future. Take a few minutes a day to meditate, focusing your attention on your breathing or your surroundings. This will help you calm your mind and reduce anxiety.
3. Find healthy ways to release stress
Accumulated stress can contribute to increasing feelings of nervousness on a daily basis. Look for activities that allow you to release that tension in a healthy and pleasant way.
• Exercise:
Physical exercise is an excellent way to release endorphins, reduce stress and improve your condition. of spirit. Find an activity you enjoy, whether it's running, swimming, dancing or yoga, and do it regularly to keep your mind and body in balance.
• Practice creative hobbies:
Creativity is an effective way to release stress and focus your mind on something positive. Spend time doing creative activities that you enjoy, such as painting, writing, cooking, or doing crafts. In this way, you will channel your emotions in a constructive and rewarding way.
4. Cultivate positive thoughts
Our thoughts influence our emotions and our ability to control our nerves. Cultivating a positive and optimistic attitude can help you face daily challenges with greater calm and resilience.
• Practice gratitude:
Every day, spend a few minutes reflecting on what you are about. that you feel grateful. Learning to value the small positive things in your life will help you maintain an optimistic perspective and reduce anxiety in stressful situations.
• Transform your negative thoughts:
Identify your automatic negative thoughts and try to replace them with more realistic and positive thoughts. For example, instead of telling yourself "I'll never be able to do this," shift the focus to "I can try this and learn in the process." This practice will help you cultivate a more hopeful and resilient mindset.
5. Seek emotional support
Don't be afraid to seek emotional support when you feel overwhelmed by nerves. Talking with friends, family, or a mental health professional can give you an outside perspective, tools to manage your emotions, and a safe space to express your concerns.
• Psychological therapy:
Psychological therapy is a powerful tool to learn to control your nerves and manage anxiety. A psychologist or therapist can help you identify negative thought patterns, work on coping skills, and offer personalized strategies to handle stressful situations.
• Support groups:
Participate in support groups. Support with people going through similar situations can be comforting and enriching. In these spaces, you can share your experiences, receive practical advice and feel understood and supported by others who are going through the same thing.
Controlling your nerves on a daily basis requires practice, patience and self-compassion. With dedication and the right strategies, you can learn to manage your emotions in a healthier way and enjoy greater peace of mind and well-being in your daily life.