What to do when I feel very nervous

Nervousness, restlessness, worry, anguish, the feeling of not being productive, of not having control over anything… Who more and who less has seen themselves at some point in this complex, strange and multifaceted situation. However, What to do when I feel very nervous? Is there perhaps an effective strategy to restore harmony and calm to my mind?

Something that we must keep in mind first is that nerves continue to be the knots of anxiety. Whether it is a temporary state due to a specific trigger or a more ongoing situation whose origin we do not know, They are situations of high wear and tear, both physically and mentally.

Knowing how to manage emotions and the factory of the mind producing one worry after another is not something simple.. Nobody has taught us how the brain works, the sympathetic nervous system or how the labyrinth of uncertainty, stress and tension that clouds our skills.

Is it just nervousness or is it an anxiety disorder?

What I feel is simple nervousness or perhaps I have an anxiety disorder? This is perhaps the first question we should keep in mind before knowing what to do when I feel very nervous. Because while it is true that this feeling of activation, restlessness and worry is a symptom of anxious processes, one thing is not always the same as the other. Let’s specify.

First of all, nervousness is nothing more than a natural response to an event or situation that we interpret as stressful. An example of this is an exam, a doctor’s appointment, a job interview and even having a first date with someone we are attracted to. They are, in essence, specific situations limited in time.

However, Anxiety disorders are clinical conditions that develop from very complex factors. These can range from genetics, early experiences, traumatic events, styles of behavior and reaction to life events…

These situations, If left untreated, they are very durable over time. and, as they point out to us in a study from the University of California, they often present with panic disorders, obsessive behaviors, etc. Therefore, it is important to know how to differentiate one reality from the other and know what situation we are in.

Keys on what to do when I feel very nervous

The techniques to tackle and control specific nervousness are not the same as those that will be applied in anxiety disorders such as generalized anxiety (TGA).

Therefore, it is important to clarify that The strategies that we are going to specify are related to situations such as anxiety prior to performance. or specific stress associated with a temporary trigger over time.

Clarifies and delimits

Many times, What nervousness does is increase emotional intensity and with it, thoughts become clouded and worries accumulate.. Suddenly, a thousand more things are added to what worries us and what at first was just a simple stone in the road, becomes an avalanche. In the end, we were blocked.

Therefore, when I ask myself what to do when I feel very nervous, the first thing I will do is identify my stressors. Clarifying them helps me delimit them so that they don’t become bigger than they are.

Understand: what I experience is a normal situation

It is important to understand that nervousness is a perfectly natural response to a new experience or situation that we believe we cannot control or that is outside our comfort zone. It is an uncomfortable feeling, it is true, but we must process it for what it is: something temporary that will end. Plus, chances are that when it’s over, we’ll feel better about ourselves because we’ve gotten over it.

Emotional contract: I accept what worries me, but I do not let myself be controlled by it

The second step is to make a simple contract with ourselves. It is forbidden to let myself be carried away by fear, anguish, restlessness, negativity. For it, I give presence to each emotion felt and try to understand it, rationalize it and replace it with others through rationalization. This would be an example:

“I understand that you are nervous about presenting your thesis, feeling doubts and fear is normal. But keep in mind that if you let yourself be dominated by it, you will not demonstrate your skills. It is better that you transform that restlessness into determination to achieve what you want.”

Opportunity mentality, anxious reappraisal

In 2020, a very interesting study was carried out at the University of Rochester in New York. In it it was shown that Training students to reframe anxiety as positive improved academic outcomes.. Now, what does this consist of?

It involves telling our brain that something good can come out of that situation in the end. Nerves do not cease to have a purpose: to prepare ourselves to react. Therefore, It is appropriate to activate the growth mindset to redirect fear and negativity towards opportunity. What if something good comes out of all this in the end?

What to do when I feel very nervous: look for your cathartic resources

When we feel the activation of nervousness excessively, when the stomach hurts, there are tremors and the mind does not stop creating futures, Everyone must seek appropriate cathartic resources. They are simple strategies to relieve physical and emotional tension.

In this case, Activities such as going for a run, talking to someone, taking a walk, listening to music, etc., can help us. However, we insist, on their own they do not work. It is also important to combine the strategies indicated above. Nervousness is like a ball that grips the mind, body and emotions.

Unraveling it requires working on focus and our determination: it is nothing more than a temporary event that can end well if I focus on it.

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