Hi, today I would like to share about the interesting topic, namely "Nervous feelings can be eliminated gradually", the main reason why I choose that topic because many people are trapped in nervous feeling when they are caught in the public affair, generally, nervousness or anxiety cannot be completely (permanently) eliminated, because nervousness is the body's natural response to situations that are considered important, new, challenging, or threatening. Nervousness is part of the body's alarm system that triggers adrenaline to prepare itself.
The good news: Although nervous feeling cannot be completely eliminated, nervousness is very manageable, controllable, and can be harnessed so that its impact is drastically reduced and can even become positive energy.
Even professional speakers or athletes still feel nervous, but they know how to manage it.
How to Manage and Reduce Nervousness
Focus on preparing yourself and calming your nervous system. Here are some effective steps that are often recommended:
1. Thorough Preparation (The Main Key)
- Master the Material: The more you master what you are going to say or do, the higher your confidence and the less chance you will make mistakes.
- Routine Practice: Practice in front of a mirror, friends, or even record yourself. Practice will turn the unfamiliar into the familiar.
- Create an Outline: Prepare main points or small note cards as a guide, not as text to be read.
2. Relaxation Techniques When Nervousness Strikes
- Control Breathing (Deep Breath): This is the quickest trick. Inhale slowly through your nose (count 4 seconds), hold briefly (count 7 seconds), then exhale slowly through your mouth (count 8 seconds). Repeat several times. This technique sends a calming signal to the brain.
- Light Stretching: Do some stretching of the neck, shoulders, and hands for a few moments before performing to release physical tension.
- Drink Warm White Water: Warm water can help calm the nervous system and relieve a dry throat.
3. Changing Mindset
- Accept and Name Nervousness: Don't deny it. Tell yourself, "Yes, I'm nervous, and that's normal because this is important." Accepting the feeling reduces its power.
- Focus on Providing Value: Shift the focus from "How am I seen by the audience?" to "What can I give to the audience?" (information, inspiration, etc.). This shifts attention from yourself to a larger goal.
- Visualize Success: Imagine yourself performing smoothly, smiling, and the audience responding positively.
4. Overcoming Long-Term Nervousness
- Face Gradually (Exposure): Start facing situations that trigger nervousness on a small scale. For example, if you are nervous about speaking, start by speaking in small groups, then increase to larger groups. Flight hours are the main key to reducing nervousness over time.
- Improve Self-Appearance: Dressing neatly and comfortably, and taking care of yourself, can give a significant boost to your confidence.
If the nervousness you experience is very severe, occurs almost all the time, and interferes with daily activities (even to the point of causing physical symptoms such as panic attacks), it may be a sign of an anxiety disorder (such as Glossophobia for fear of speaking). In this case, consultation with a psychologist or psychiatrist is highly recommended to get the right treatment (such as psychotherapy)."