Nobody wants to be nervous and experience all the physical signs that come with it. However, this feeling comes along and makes it more difficult for us to function. Although being nervous is such a common experience, it is still poorly understood. This post focuses on how to stop being nervous and explains why you feel that way in the first place. Read on to learn more.
What exactly does it mean to be nervous?
Nervousness is a natural response to stressful stimuli. It is the feeling of worry or apprehension associated with a specific situation. Being nervous means you’re in a state of heightened anxiety.
When you’re feeling nervous, your body is actually attempting to cope with a stressful situation. This is associated with the fight-or-flight mechanism. Essentially, your body is releasing hormones such as cortisol and adrenaline to help you escape “threat.” At the same time, thelish anxious vs. nervous di rational part of your brain becomes overwhelmed, so you experience problems with decision-making.
In order to understand the true impact of being nervous and how to calm down, it’s important to establish anxious vs. nervous differences. Anxiety is a persistent state of worry. An anxious person is constantly worried or experiences fear and panic. Being nervous is an acute reaction i.e. it’s a temporary state to a stressful situation.
While being nervous is natural, it can be a sign of a bigger problem, such as anxiety. This is especially the case when this feeling is persistent. Further in this post, you’re going to learn how to stop being nervous.
Symptoms of nervousness
Feeling nervous is specific to the situation. For example, it can occur before a job interview, an exam at college, public speaking, and other similar situations. When the event or situation is over, this feeling goes away. The feeling of nervousness is indicated by the following symptoms:
- The feeling of restlessness or excitement
- Shortness of breath
- Increased heart rate
- Sweaty palms
- Feeling “butterflies” in the stomach or unsettled stomach
It’s important to keep in mind people don’t feel nervous in negative situations only. Positive situations can cause the same feelings. For example, you may be nervous about the first date with someone you really like. In that situation, you may still experience the abovementioned symptoms.
Why do we feel nervous?
We feel nervous because it is a natural reaction and a part of the fight-or-flight mode, which is necessary for survival. While a job interview or exam at college doesn’t necessarily put you in danger or threaten your survival, the body and brain perceive it that way.
In order to learn how to stop being nervous, it is necessary to uncover the root causes of this feeling. These can include:
- Perceived threat: people become nervous when they perceive a situation as potentially challenging or threatening.
- Individual differences: personality and experiences shape our response to nervous or stressful situations.
- Social and cultural factors: societal and cultural expectations can contribute to someone becoming nervous. Good examples are social pressure and fear of judgment.
- Lack of preparation: not being adequately prepared for a certain event or task could make a person feel nervous because it elevates uncertainty and the perceived threat.
- Nutrition: changing a diet and expecting to notice results could make us nervous. Plus, an unhealthy diet could lead to nervousness due to nutritional deficiencies, unstable blood sugar, and negative effects on the gut, all of which can affect mental health.
- Noisy environment: noise affects our ability to relax, which is why it can make you feel nervous.
What is the link between stress and feeling nervous?
Stress and feeling nervous are closely related because both are natural reactions to perceived threats. Stress is a natural reaction of the body and brain to external demands and pressures, but nervousness tends to arise in anticipation of certain situations and events.
Upon encountering stressors, the body releases cortisol and adrenaline, thus triggering the abovementioned fight-or-flight response. Evidence shows cortisol levels increase about eight times in stressful periods compared to relaxed periods. This physiological response prepares the body for “action” and makes a person feel nervous. This effect worsens with chronic stress because cortisol is consistently elevated.
It’s also useful to mention that stress can lead to anxiety disorders, which are indicated by feeling nervous and experiencing symptoms such as excessive worry. As mentioned above, being anxious vs. nervous has a major difference in terms of the duration of the feeling. Anxious feeling is persistent, being nervous is temporary. In people with anxiety, people may feel nervous persistently. However, in these cases being nervous is associated with an underlying mental illness, not a specific situation that can be either positive or negative.
Not only does stress make a person feel nervous, but vice versa can also happen. Being nervous about future events or challenges can lead to stress.
Risk factors associated with nervousness
Everyone feels nervous at one point or another and looks for different ways to calm down. However, some people are at a higher risk than others. Common risk factors include:
- Family history of mental health disorders such as anxiety
- Certain personality traits such as shyness, perfectionism, neuroticism
- Experiencing shyness and distress in childhood
- Exposure to stressful events including trauma
- Dealing with major stressors such as significant life changes, relationship problems, or work pressure
- Excessive caffeine intake
- Lack of sleep
- Social isolation due to bullying or discrimination
- Financial difficulties
- Unhealthy diet
How to get rid of nervousness
Although it’s natural to feel nervous, it can be quite frustrating. Being nervous often robs us of good and positive moments in life because we are too focused on the symptoms we’re experiencing. Below, you can see how to stop being nervous.
1. Deep breaths
Taking deep breaths is one of the best ways to calm down. Deep breaths trigger the body’s relaxation response. When you breathe deeply and slowly, your heart rate lowers and the nervous system becomes calmer. This gives you a sense of control and mitigates physical symptoms of being nervous. Moreover, deep breathing increases the oxygen supply to the brain and improves clarity.
Evidence confirms that deep breathing exhibits a positive impact on factors such as anxiety, stress, and negative affect. The benefits of deep breathing are similar to those of Nuu3 Keep Calm Gummies because they also alleviate stress and anxiety, promote relaxation, and ease physical tension.
2. Drink water
If you’ve ever wondered how to stop being nervous without too much effort, drinking water is the solution you need. Drinking water helps maintain proper hydration, which is crucial for optimal brain function. Most people don’t drink enough water during the day, which puts them at risk of dehydration. Feelings of anxiety and being nervous worsen when you’re dehydrated due to increased levels of cortisol. For that reason, staying hydrated is crucial for reducing triggers that make you feel nervous. Ideally, you should drink around eight glasses of water a day.
Meditation is one of the best strategies to employ, regardless of whether you’re anxious vs. nervous. It works by promoting mindfulness and relaxation. Meditation helps reduce the body’s response to stress. Plus, it fosters self-awareness and helps you manage your thoughts and emotions more effectively. With meditation, you enhance emotional resilience and encourage a state of calm.
For the best effects, you should strive to meditate regularly, even if it’s just a few minutes. It will generate relaxation and help you get rid of nervousness.
Just like adding Nuu3 Keep Calm Gummies to your daily routine, meditation helps improve your quality of life.
4. Listening to music
Pleasant music triggers the release of feel-good chemicals such as dopamine. The music serves as a distraction from thoughts and emotions that make you feel nervous. Listening to music is one of the best ways to calm down because it promotes a sense of calm, slows heart rate, and relaxes the body.
When you listen to music, the production of cortisol decreases. Music engages the brain’s emotional centers and helps you feel better instantly. Listen to upbeat songs or tunes that are specifically created to help people who are feeling anxious vs. nervous.
5. Get enough sleep
Whether you want to learn how to stop being nervous or manage mental illnesses such as depression, getting enough sleep is crucial. Proper sleep supports overall mental and emotional well-being. Your brain processes emotions and consolidates memories when you sleep thus helping you cope with stress and anxious thoughts. Lack of sleep heightens emotional reactivity and makes you more nervous. Poor quality of sleep is strongly associated with mental health difficulties.
You should aim for seven to nine hours of sleep per night. It’s also useful to make sure your bedtime and wake times are the same every day. You’ll get better results from sleep if you introduce products like Nuu3 Keep Calm Gummies to your lifestyle.
6. Distract yourself
Distracting yourself is one of the easiest ways to calm down. It provides relief by redirecting your focus away from a situation or event that’s making you nervous. Distracting yourself breaks the cycle of anxiety and rumination. It allows your mind to calm down and thereby reduces physical symptoms that people experience when they’re nervous. Distractions such as hobbies or workouts create a sense of accomplishment and improve your confidence, both of which have a positive influence on your mental health.
7. Face your fear
People feel nervous when specific situations are involved and the best way to overcome this problem is to face your fears. For example, if you are nervous because you have to speak in front of a large crowd, the last thing you should do is to avoid that situation. Instead, practice public speaking. You can sign up for a class or practice in front of smaller groups first. Facing your fears increases your confidence and makes you feel less nervous.
Facing your fear becomes easier when you’re regularly taking Nuu3 Keep Calm Gummies. They promote relaxation and reduce anxiety, thus making it easier to expose yourself to situations that make you feel nervous. Remember, the only way to stop being nervous about a certain event or situation is to go through it, not avoid it.
Frequently asked questions
What are the signs of nervousness?
Signs of nervousness are discomfort caused by a certain event or situation, restlessness, shortness of breath, unsettled stomach, trembling, increased heart rate, and nausea. These symptoms go away when the situation is over.
Can overthinking cause nervousness?
Yes, overthinking can make you feel nervous. The mental rumination amplifies stress and emotional distress. As a result, it triggers physical symptoms that are associated with being nervous. Overthinking doesn’t allow you to relax and can lead to anxiety and depression if left unmanaged.
How to relax your mind?
You can relax your mind by getting enough sleep, taking deep breaths, and listening to music. Spending time in nature also promotes relaxation. Options are endless and may extend to meditation, reading, writing, yoga, limiting screen time, and socializing. Practicing gratitude and limiting caffeine and alcohol consumption also helps.
Is it anxiety or something else?
Being nervous is natural when you’re dealing with a stressful situation, even when it’s positive. However, it can also be a sign of anxiety. When you’re nervous and experience symptoms such as persistent worry or feelings of dread or panic, it could be a sign of an anxiety disorder. Some health problems, such as hyperthyroidism, can also make you feel nervous. In this case, being nervous is accompanied by other symptoms, such as unintentional weight loss. Consult your doctor if you suspect there could be a bigger problem involved.
All of us feel nervous at some point in our lives. Whether we’re scared of events such as public speaking or excited about our first date, we feel nervous. Even though it’s a natural reaction, it can become frustrating. This article focused on how to stop being nervous and offered simple strategies to relax and feel better. Try different strategies to see what works for you best.