Tips for managing nervousness

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Tips for managing nervousness

Tips for managing nervousness 1792 1024 Paterakis Michalis
Estimated reading time: 4 minutes

In this article you will find tips and strategies to help you overcome nervousness. You’ll learn to recognize triggers, practice deep breathing, and engage in mindfulness to maintain your balance.



What is nervousness?

Nervousness is a feeling you’ve probably experienced as a reaction to stress or anxiety, characterized by physical and mental symptoms that can disrupt your daily life. Understanding these symptoms is vital to ensure you can perform at your best without stress getting in the way.

Nervousness can manifest itself in a variety of contexts, including social situations, public speaking, or when dealing with major changes in your life. It is a natural and adaptive response that prepares the body to respond to perceived threats.

While occasional nervousness is a normal part of life, persistent or intense feelings of nervousness that interfere with daily functioning may be indicative of an anxiety disorder and warrant attention and support.

Recognizing stimuli

Identifying your personal triggers is a critical step in effectively managing stress and nervousness. This can enable you to develop tailored coping strategies.

Start by thinking about the times when you feel nervous. Is it during work, when interacting with family, or when experiencing something new? Keeping a journal can help you spot patterns and better understand the factors that make your stress and anxiety worse. This proactive approach allows you to anticipate and prepare for these situations, rather than being caught off guard.

If you’re feeling overwhelmed, don’t hesitate to share your concerns with friends, family or a professional who can offer support and guidance.

Deep breathing techniques for nervousness

Your body’s response to nervousness can be moderated by learning deep breathing techniques, which serve to regulate the natural fight-or-flight response and promote a sense of calm.

Diaphragmatic breathing, a cornerstone of relaxation techniques, can help reduce anxiety and nervousness.

To practice, find a quiet place where you can sit or lie comfortably. Place one hand on your chest and the other on your stomach. Inhale slowly through your nose, counting to three, feeling your belly rise higher than your chest. Then gently exhale in the same slow count, letting the tension leave your body with the breath. Repeat this cycle several times, focusing on the rhythm of your breathing.

Progressive muscle relaxation for nervousness

Progressive muscle relaxation is a technique that can help you reduce the physical symptoms of anxiety and nervousness by systematically contracting and relaxing various muscle groups in your body.

To practice progressive muscle relaxation, find a quiet place where you will not be disturbed. Close your eyes to enhance your concentration. Starting at your toes, tense the muscles for about three seconds, then quickly release them. Notice the contrast between tension and relaxation. Work your way up through each muscle group—calves, thighs, buttocks, abdomen, chest, arms, hands, neck, and face—paying attention to each area.

This exercise can help relieve the nervousness that often accompanies stress, making it easier for you to stay calm.

Mindfulness for coping with nervousness

Cultivating mindfulness can help you anchor your thoughts in the present, reducing the impact of stress on your daily life. When you feel overwhelmed, mindfulness serves as a gentle reminder to come back to the present, taking control of your mental landscape.

It can guide you through the process of identifying and releasing the negative thoughts that often fuel anxiety. You will learn to notice these thoughts without judgment and let them pass.

Remember, managing stress isn’t about suppressing your emotions, it’s about understanding them. Mindfulness teaches you to recognize the signs of stress early and deal with them proactively.

The power of exercise

Considering the countless benefits of physical activity, you’ll find that incorporating regular exercise into your routine can significantly relieve stress and nervousness levels. If you’re feeling stressed, remember that movement is a powerful tool to help you manage these intense emotions. Aiming for at least 2½ hours of moderate-intensity physical activity each week isn’t just good for your body—it’s vital for your mental well-being.

Consistency is key to helping your mind and body adjust to an anxiety-relieving routine. Choose activities that bring you joy, whether it’s a brisk walk, a dance class or a gentle yoga session.



How psychotherapy can help deal with nervousness

Psychotherapy effectively treats nervousness by identifying triggers, restructuring negative thought patterns through cognitive behavioral techniques, and developing practical coping skills.

Therapists can use exposure therapy for specific fears, explore the underlying issues that contribute to anxiety and nervousness, and help develop behavioral strategies.

In addition, psychotherapy improves self-esteem, incorporates mindfulness for present-moment awareness, and provides a supportive space for individuals to express their concerns. By tailoring interventions to individual needs, psychotherapy empowers individuals to manage nervousness and improve their lives.

Contact the psychologist psychotherapist

Nervousness can disrupt your daily life, which is why a psychotherapist appears as a pillar of support and understanding. Nervousness can be overwhelming, affecting relationships, work and overall well-being.

A psychotherapist provides a personalized approach, offering practical tools and strategies to unravel the roots of nervousness and build resilience. By delving into the intricacies of thought patterns and behaviors, a therapist guides you toward a deep understanding of your anxiety, empowering you to confront and overcome it.

Taking action and choosing a therapist is an investment in regaining your sense of calm, confidence and control over your life. Take the first step today.

*Republication of the article is prohibited without the written permission of the author.

The process of psychotherapy requires commitment, dedication and is addressed only to those who seriously see that they need to change their lives. If you are thinking of starting this journey, call me at 211 71 51 801 to make an appointment and see together how I can help you.

Mixalis Paterakis

Psychologist Psychotherapist

Karneadou 37, Kolonaki

I accept By appointment

Tel: 211 7151 801

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