Many people start to feel anxious or nervous before important negotiations, interviews, speeches, or other events. When such an emotional state occurs, it is important to understand its cause, although it is usually obvious, and then minimize its manifestations: shaking knees, trembling voice, lump in the throat, etc.
Realize the reasons
You should always remember that any emotion that arises in a person is appropriate for him at a certain point in time. Any manifestation of emotions is necessary for the psyche and the body as a whole. If there are any special emotional reactions, it will not be possible to get rid of them quickly. Mandrazh is no exception in this regard. Therefore, in advance, it is worthwhile to attend to the search for possible options for overcoming or reducing the manifestations of this state.
Breathe correctly
One of the first techniques that can be used to combat anxiety and jitters is deep breathing. Firstly, saturation of the brain with oxygen will make it possible to "turn on" logic and thought processes, and secondly, focusing on the rhythm of breathing will allow you to distract yourself from those thoughts that cause violent experiences.
You need to breathe deeply, slowly, observing how the chest rises and falls. Also, quite often now they praise breathing with the stomach, which allows you to relax faster. It is better to exhale a little longer than inhale - this is more conducive to relaxation and relaxation. To activate brain activity, on the contrary, inhalation should be slightly slower than exhalation.
In any case, breathing should be comfortable. If you suddenly have dizziness, chest pain or other unpleasant symptoms, you should take a break and breathe at your normal rhythm.
Apply relaxation techniques
In addition to breathing techniques, other relaxation techniques can be used. For situations that cause jitters, muscle relaxation techniques are better suited: clenching-unclenching of fists, tension-relaxation of the biceps, closing-eyes-opening-eyes, clenching-unclenching of the lips, etc. If it happens in crowded places, it will be difficult to work with other muscle groups.
For those who manage to calm themselves through music or self-hypnosis, appropriate methods can be used. Someone imagines himself in a hammock on the beach, relaxed and peaceful, others may play a certain song that evokes positive emotions and pleasant memories. Some people know the techniques of autogenous training and can consciously achieve relaxation by saying aloud or silently the phrases: "I am relaxing," "My shoulders are relaxed," "My neck is relaxed," etc.
Fixing attention on something
To distract yourself from the problem that is causing your jitters, you can turn your attention to something else that is completely unrelated to the situation. For example, you can count green cars passing by if the business takes place on the street, or you can find a certain number of yellow objects in the room. You can set any task, the main thing is to make your own brain work a little, this will reduce the manifestations of anxiety.
Include logic
For those who find it difficult to work with emotions, you can leave everything at the mercy of your own mind, logic. You need to think about the current situation, which causes violent experiences. So, you can calculate the likelihood of disturbing events, the most dangerous consequences of these events, assess your own ability to correct something and then outline a plan of action.
In order for positive emotions to appear, which are always soothing, you can bring all the unpleasant events that occur at a particular moment to the point of absurdity. For example, in case of excitement before the performance at the competition, you can build the reasoning as follows: “Now everyone will go to the starting point, and in panic I will run in the wrong direction. In the stands, all the spectators will laugh at me, point a finger, and the judge will shoot me with a starting pistol. I will fall and a pole vaulter will stumble over me”and so on. Until at least a semblance of a smile appears on your face, you can continue such a fantastic monologue.
