JAKARTA - Everyone has been bullied by feelings of nervousness. Although the reasons are different, they all tend to feel the same way.
"When nervous, the body's autonomous nervous system is triggered," explained health psychologist Grace Tworek, PsyD, as reported by Cleveland Clinic, Wednesday, April 12.
Tworek also said that the sympathetic system or known as the fight-flight response is largely not realized. You don't tell the body to feel nervous, but the body understands when to respond to real or imaginary threats.
When nervous, you may experience an increase in your heart rate and start to sweat. You may even feel nausea and shortness of breath in your chest. These symptoms can make your tense situation more challenging.
For this reason, Tworek recommends doing six things easily in dealing with nervousness.
Breathe slowly. Breathe through your nose, fill your lungs with air. Then, exhale slowly through your nose. Repeat several times until you feel calm.
"Focusing on breathing can distract from anything that makes you feel restless," explains Dr. Tworek.
Short-term nervous symptoms can also be overcome in this way. Breathing techniques in helping to put oxygen in the body, thus allowing all systems to be calmer and turn off hazard alarms that the body feels.
You can try breathing techniques such as breathing 4-7-8, breathing five fingers, as a way to calm down. And there are many applications that focus on meditation and breathing.
Use headphones and listen to calming songs. Imagine classical music or the sound of nature. But whatever kind of music you enjoy, whether rap or heavy metal, make sure this method works.
"Favorite music can also be a way to focus our thoughts on something that makes us happy in the past," says Dr. Tworek.
Research shows that listening to songs can help relieve anxiety, as well as lower heart rate, respiratory rate, and blood pressure.
Feeling nervous? Maybe it's time to call or send a message to a friend. By venting to those closest to you, it's not only helping you voice concerns, but the support system can also provide advice and help you calm down.
In addition, issuing a cause of stress that may be held back by discussing it can also provide a sense of relief, "recorded Dr. Tworek.
Exercise can provide many benefits. Physical activity can release endorphins, namely chemicals that help relieve pain and reduce stress.
If you are faced with nervous or nervous things and you don't let them come out, usually the body will find its own way to get it out. And it may go through emotional feelings, easily offended or nervous. Even getting yourself out of a situation that makes you nervous by taking a short walk around the yard can help calm you down.
You may also have heard that lavender-like scents can calm you down. But don't ignore other scents that calm you or that can take you into happy times and places in your life. Maybe the smell of chocolate cake burning in the oven or ocean wind. Whatever it is, use that scent to calm you down.
If you try to ignore nervousness, you will continue to focus on the nervousness itself.
"Say loudly that you're nervous or write down," suggested Dr. Tworek.
Make sure to give yourself positive feedback. For example, think about how much you prepare for the presentation of the job. Giving yourself positive self-talk and also recognizing nerves can be a good way for the brain to replay those positive things.
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