How to Calm an Agitated Nervous System

You are undoubtedly familiar with the feeling of preparing to speak in front of a class, attending a job interview, or going on a first date. You sweat and feel short of breath. We all dislike allowing an agitated nervous state to take over. Here are some ways to alleviate nervous tension and help you regain your calm.

Make a list of reasons why you're feeling stressed. Identify what is causing your nervous system to feel tense and confused. This can help you better manage stress by implementing strategies. Some stressors come from external factors (such as facing work deadlines), while others stem from internal factors (such as feelings of insecurity).

Practice mindfulness. Mindfulness can be practiced anytime, anywhere. It involves calmly paying attention to your surroundings, using your senses, and avoiding judgment. It's about truly experiencing the present moment, no matter how ordinary it may seem. Here are some simple mindfulness exercises to try:

• Pick a flower and observe it. Focus on the shape and color of the petals. Smell the flower's fragrance. Feel the ground beneath your feet and the wind blowing on your face.
• Engage in mindful eating. Smell the aroma of the meal. Watch the steam rising and fading away. Feel the texture of the food and savor the rich flavors.
• Try mindful showering. Feel the water's temperature. Listen to the sound of water hitting the floor. Breathe in the mist and feel the water flowing down your back.

Try meditation. Meditation helps center your mind in the present moment, letting go of worries about the past or future. By becoming aware of your breath and posture, you bring yourself fully into the now. There's no 'right' way to meditate, but here are some basic practices to try:

• Find a quiet, private space to meditate. Ensure you can meditate without interruptions for at least 10 minutes. Absolute silence isn't necessary, as ambient sounds (traffic, voices, barking dogs) are also part of the present moment.
• Choose a comfortable position to sit or lie down. Close your eyes or focus on the floor in front of you.
• Focus on your breath. Feel the air filling your lungs as you breathe in. Push the air out from your diaphragm as you exhale. Try counting your breaths backward from 10 to 1. When you reach 1, start counting from 10 again.
• If thoughts or emotions arise while meditating, simply return your focus to your breath. Staying focused on your breath will help you avoid getting stuck in any thoughts.

Try guided visualization exercises. Imagining yourself in a peaceful and relaxing place, like a tropical beach, can help calm your nerves and improve your mood. It's a simple technique that you can practice anywhere, requiring only your imagination. Here’s how to guide yourself through a visualization:

• Find a comfortable position in a quiet, private space. Close your eyes to help you focus on creating an alternate environment.
• Take deep breaths and start imagining yourself in a relaxing setting. This could be a warm beach, a dense tropical rainforest, or a gentle meadow.
• Start adding details to the scene. Picture a path through the grass or forest. What do the trees look like? Are there clouds in the sky? Can you feel the breeze on your skin? If you truly immerse yourself in this scene, you'll notice tension in your body—especially in your shoulders, knees, and neck—beginning to melt away.
• Continue slow, steady breathing. When you're ready to exit the visualization, gradually bring your awareness back to your surroundings and the sounds of the room. Slowly open your eyes.
• Guided visualization can be done using your own imagination, or you can use a recording, guided narration, or script to help you.

Listen to music. Classical and soothing jazz music have been shown to lower heart rate and blood pressure, and reduce stress hormones. Evidence suggests that, in some therapeutic settings, music can be more effective than verbal distractions (which might disrupt focus) in promoting relaxation, as music is processed primarily by parts of the brain that are not responsible for language.

Use essential oil therapy to help you relax. Aromatherapy utilizes essential oils derived from herbs, fruits, tree bark, and flowers. When applied, these oils can have a positive impact on your mood and emotions by stimulating the connection between the olfactory senses and the limbic system in your brain.

• Lavender and lemon are two popular essential oils used for relaxation and stress relief. Search online and consult with an aromatherapy expert to find the scent or blend that suits you best.
• In aromatic massage therapy, essential oils are mixed with a "carrier oil"—a neutral or lightly scented oil that is safe for the skin. As the massage oil warms through friction, the scent of the essential oil fills the air.
• Diffusers can be purchased and placed in any room of your home. Some diffusers are electric, while others are heated by a light bulb. The heat from the bulb will release the soothing fragrance of the essential oils throughout the room.

Try practicing yoga. Restorative yoga poses, like Child's Pose or Corpse Pose, can help alleviate stress by focusing on your breath and enhancing body relaxation. Poses that emphasize balance, such as Eagle Pose, help reduce stress by requiring concentration on maintaining stability while stretching the shoulders and back.

Try dancing alone or with a partner. Dancing is another fantastic way to release endorphins and ease mental tension. Dancing offers many health benefits, including a healthier body and improved memory (think about all the ballet poses!), while also serving as a social activity. Whether you’re taking a class or dancing with a partner, you're engaging socially. The endorphins and positive mood are often shared among dancers who have social connections.

Start laughing. Spend a few minutes laughing by yourself or with others. Whether it's a 2-minute video of a cat wearing pants or a longer sitcom, laughing offers numerous health benefits:

• Laughter stimulates multiple organs. When you laugh, you take in more oxygen than usual, which in turn stimulates the heart, lungs, and muscles.
• Laughter promotes positive thinking, which helps reduce stress and releases neuropeptides that combat illness.
• The act of laughing itself lifts your mood and fosters a sense of connection with others when shared.

Mỉm cười khi bạn thấy lo lắng. Khi có cảm xúc tiêu cực hay lo sợ, thật khó để ngăn bản thân không bị chìm đắm vào chúng. Hãy nở một nụ cười tươi. Có thể lúc đầu đó là nụ cười giả tạo, tuy nhiên hãy nghĩ về điều gì đó mà thực sự khiến bạn mỉm cười và tiếp tục làm việc đó. Một nụ cười tuyệt vời sẽ đánh lừa tâm trí của bạn trong giây lát để có suy nghĩ tích cực hơn, giúp kéo bạn thoát khỏi lối mòn.

Thử tư thế làm chủ. Tư thế làm chủ là một cách để truyền tải ngôn ngữ cơ thể tự tin và nổi trội. Điều này cũng có thể giúp cho tâm trạng thoải mái và tự tin hơn.

• Ví dụ, khi phát biểu trong cuộc họp, hãy khoanh tay trước ngực và ngồi thẳng. Nếu bạn đang kết thúc một thỏa thuận, thể hiện rằng bạn đang tham gia bằng cách đứng dậy, nghiêng về phía trước và đặt tay lên bàn trong khi nhìn vào khách hàng hoặc các cá nhân khác.

Chuẩn bị và sắp xếp. Chuẩn bị phỏng vấn hay nói trước công chúng có thể là khoảng thời gian căng thẳng. Sự việc sẽ căng thẳng hơn nếu bạn không chuẩn bị và không biết chính xác mình định nói những gì. Bạn nên dành thời gian để viết ra bài phát biểu hoặc câu trả lời cho một số câu hỏi phỏng vấn điển hình.

• Tự mình sắp xếp trước khi đi phỏng vấn hay phát biểu. Bạn cần biết vị trí mà bạn đã đặt sơ yếu lý lịch của mình và sẵn sàng đưa nó cho nhà tuyển dụng.

Nói với chính mình một cách tích cực. Tạo cho mình sự tự tien bằng cách khẳng định khả năng. Hãy nói với bản thân: “Mình có thể làm được”. Nói với bản thân rằng bạn tự tin, thú vị và hấp dẫn. Dành sự củng cố tích cực cho chính mình cũng sẽ giúp ngăn chặn bất kỳ suy nghĩ tiêu cực nào góp phần vào việc gia tăng căng thẳng thần kinh.

Don't rush. Giving yourself enough time to get to an interview or a new school will help ease nervous tension. Plan your route and anticipate any potential delays. Arriving a few minutes early will ensure you're not rushing at the last minute with sweat on your forehead.

Show confidence. In highly stressful situations, it's easy to become agitated and begin doubting yourself. By displaying confidence, you can trick both others—and yourself—into feeling more assured.

• If your hands are shaking, try tightening your thigh muscles. This redirects energy away from your hands.

Don't be afraid of vulnerability. Especially when speaking in public, the audience wants to connect with who you are. Relating your speech to some of your own personal flaws can make you more relatable to the listeners.

Understand your audience. Preparing your speech for the right audience is crucial for calming your nerves during an interview or presentation. When your listeners understand what you're saying, they will respond more positively, which in turn reduces stress.

• Research your audience so you know what they want to hear. For example, find out who will be interviewing you and what their role is.

Be mindful of the situation. An interview, speech, or competition is undoubtedly important to you, but it might not be the only job interview you'll ever have. Reduce your stress by keeping perspective on some things.

• Don't worry too much about the mistakes you make. Everyone makes mistakes, especially when facing something new. If that's all there is to it, these mistakes can be an opportunity to learn.
• If you don't get the job, think of the interview as practice, and try another one in the future.

Call a friend. Talking about what’s troubling you or causing stress can help you become more aware of the issue. Getting feedback from friends or loved ones may help you see the problem as something common, making you feel less isolated. Make sure to choose the right person to talk to; if the stress comes from family issues, it might be better to talk to a close and trustworthy friend.

Hug a pet. Simply playing with your dog or cat can increase serotonin and dopamine levels—neurochemicals that boost mood and create a sense of excitement. Just a few minutes of petting can lower blood pressure and heart rate.

Seek professional counseling. If the heightened stress levels are causing you anxiety or you're struggling with emotional control, consider meeting with a counselor to talk through what’s bothering you.

• Check your health insurance to see which mental health services are covered.

Exercise. Running, jumping, and weightlifting all help reduce stress by releasing endorphins—the chemicals in the brain that lift your mood, boost the immune system, and ease physical pain. Exercising also gives us the feeling of control, even though many stressors are beyond our control.

Consume nutrient-rich foods. Eating the right foods not only makes us feel better but also enhances our mood. When we are stressed, our body releases hormones that affect our mood. Foods containing B vitamins and folic acid can help fight stress, as these minerals are essential for serotonin production—the brain's 'happy' chemical. Try these amazing foods to improve your mood:

• Blueberries, which are rich in vitamin C, a key vitamin to fight stress. Blend them into smoothies, add a bit of granola, or even enjoy them on their own.
• Chewing a handful of raw almonds can help release aggression. They are also a great source of B2 and E vitamins, which, like vitamin C, help combat the free radicals linked to stress and illness.
• Asparagus is rich in B vitamins and folic acid. This fiber-packed vegetable is perfect for salads or pasta dishes, or simply steam it with a little lemon and salt for a tasty side dish.

Drink plenty of water. Dehydration can cause your body to function less efficiently, increase anxiety, or even lead to panic attacks. Aim for 9-13 cups of water daily. Some fluids are also found in fruits and vegetables that have high water content.

Get enough rest. Your body needs time to recover, and your muscles need time to relax. A good night's sleep will reduce stress and prevent nerve-wracking tension. Aim for 7-8 hours of sleep each night.

• If you have trouble sleeping, try taking a warm bath before bed or listening to calming music to help you relax.