Even though stress is a normal part of life, the global statistics of anxiety disorders have become alarming over the years. According to the Anxiety & Depression Association of America (ADAA), around 40 million Americans deal with some sort of anxiety disorder.
Yet, some people don’t consider this condition “real” and live with it for the rest of their lives.
Often, the continuous occurrence of nervousness leads to several long-term problems, like chronic anxiety. That’s why seeking help in the early stages helps a lot in suppressing it.
Typically, anxiety disorders range from sudden panic episodes, which you can easily manage, to intense situations that are out of your control.
In this article, we will discuss some common signs of anxiety and how to stop being nervous in six helpful ways. So let’s get started!
What Happens When We Get Nervous?
When you are in a stressful situation, your body releases adrenaline into the bloodstream, a hormone that prepares your body for a fight-or-flight response.
Soon your nervous system starts acting over it. This redirects the blood to your vital organs, like the heart and muscles, to prepare them for any threat. As a result, we feel physical changes along with mental symptoms when we are nervous.
Several events make people tense instantly, like an upcoming exam or any important life change.
However, the good thing is that feeling occasionally nervous is normal. But if it becomes a common occurrence, you need to consult your doctor as soon as possible.
Signs of Nervousness
Some common signs and symptoms of nervousness include:
- Feeling restless and stressed out
- Always expecting the worst (danger or threat)
- Hyperventilation (heavily breathing)
- Excessive sweating
- Increased heart rate
- Biting nails
- Racing thoughts
- Cracking knuckles
More importantly, if you feel any of these symptoms regularly, it could be much more than nervousness. The higher chances are that you’re suffering from a sort of anxiety.
So always rush to a professional when you feel that things are going out of your control.
How to Stop Being Nervous?
Although some situations are hard to avoid, you can still practice some strategies to manage stress before it worsens.
Here are 6 methods that you can try without any professional help:
Whenever you feel anxious, the first thing you should do is start taking deep breaths. It is a scientifically proven technique that calms down a nervous body instantly.
Fortunately, you can find several breathing exercises on the internet, including belly breathing, box breathing, 4-7-8 breathing, and much more.
These exercises work most of the time; however, following any specific one is not essential.
Instead, you can just concentrate on inhaling and exhaling at regular intervals. This will help you manage your scattered thoughts within minutes.
2. Stay in the Moment
Often, the root cause of anxiety and nervousness is the worry of the future. So how to stop being nervous when your future is all that you think about?
In this case, you can realign your thoughts and bring yourself back to the present. Think about today, whether you’re safe right now or not, and what you can do to feel happy.
Moreover, you need to realize that the future is too far-fetched to think too much about. So instead, make a list of things that need to be done today and work on them.
By doing so, you will indeed feel a sense of fulfillment and satisfaction at the end of the day.
3. Bring Positivity in Your Thoughts
Anxiety is mainly related to negative and worrying thoughts. Usually, people with anxiety think about worst-case scenarios whenever they come across a critical event.
Therefore, you need to fight these thoughts by analyzing how close to reality they are. For example, if you’re worried about messing up your job interview, determine your chances of acing it.
This way, you can tackle your fears easily and train your mind to deal with stressful situations practically.
4. The Rule of Three
Many therapists recommend the “Rule of Three” or 3-3-3 method to their patients with anxiety.
In this technique, the first step is to look around yourself and observe three things you see. Next, write them down on paper or name them orally.
Then, name three things that you hear. Lastly, move three different parts of your body, preferably your fingers, arm, and ankle.
Whenever you feel your nerves busting, this technique will help you manage your thoughts and calm your mind.
5. Don’t Sit Idle
Mostly, anxious thoughts strike when you don’t have anything to do. So, the best way to cope with this situation is to keep yourself busy.
For instance, you can take a walk in your nearest park, arrange your wardrobe, clean up your messy desk, or just cook something delicious for yourself.
Simply put, any action that doesn’t let your brain think about stressful things helps you gain control over your thoughts.
6. Curb Down Your Sugar Intake
If you munch on your favorite candies when stressed, you need to tone it down. That’s because excessive sugar intake can aggravate anxiety symptoms.
So instead of sweets, you can enjoy a protein bar to energize and ease your mind.
Does CBD Help Calm Nerves?
With CBD gaining popularity in various domains, including anxiety, you may wonder how to calm nerves with CBD?
Over the past few years, cannabidiol or CBD-infused products have emerged as natural alternatives for several ailments, including nervousness and anxiety.
Fortunately, now you can find various CBD products like oil, gummies, capsules, and vapes – all of which help treat anxiety effectively. So just buy any product you like and follow the instructions written on the pack.
But before using them on your own, it’s better to consult a professional to determine your right dosage to stay on the safe side.
Getting nervous is normal, but you should immediately find ways to deal with it when it starts occurring regularly. That’s the best approach to manage your symptoms before they worsen.
Besides, you can also spend time with your friends for a good laugh and forget about these anxious thoughts.
However, if nothing from the techniques mentioned above works for you, seek professional help. Alternatively, you can also go for CBD products for anxiety as a natural treatment.