How to Relax Before an Exciting Event

You may realize that you're feeling extremely excited about an upcoming major event. It's difficult to stay still, breathe evenly, or even get a good night's sleep. Relaxing your mind and body in preparation for the event is crucial. Entering the event feeling calm and at ease can increase your chances of success.

Avoid caffeine. Do not consume caffeinated drinks after 12 PM the day before your event. Caffeine can heighten your stress response and awareness. If you're already feeling nervous about the event, caffeine will make your body react more intensely to the stress. You'll feel more relaxed by avoiding caffeine (such as chocolate, tea, soda, coffee).

Exercise. Light exercises like walking, yoga, or gardening can help you feel more relaxed. Physical activity increases happy hormones (endorphins) in the brain, reduces stress, and improves your sleep quality. Make sure you choose an exercise form that you genuinely enjoy. Exercise should not be seen as a burden but as a way to relax before the event.

Listen to calming music. Music can help you stay calm and relaxed before an event. Avoid fast-paced or hard rock music. Music will distract you from the event and lower stress hormones. Play the music loud enough to immerse yourself in it.

• If you’re not into music, try other creative hobbies to distract your mind like writing, sketching, or drawing.

Take a bath. A warm bath or shower will help you relax and get a good night's sleep before your event. Add chamomile, lavender, orange peel, or African sandalwood essential oils to your bath for extra relaxation. While soaking in the bath, try not to think about the event. Close your eyes and take deep breaths.

• Soak in the bath for about 15-20 minutes for the best results.

Call family and friends. A strong support system can help you manage your excitement. Your family and friends know you well and want the best for you. If you don’t want to talk about the event, they can help take your mind off it. Let them know how you’re feeling, and they will definitely offer words of encouragement.

Think positively. Believe that the best possible outcome at the event will come to life. If you have negative thoughts about the event, counter them with positive and confident thoughts. Try to create a positive circle around the situation. Instead of saying "This is too hard," say "I will do well in this."

• Surround yourself with optimistic people before the event. Negative individuals can increase your stress and make you doubt yourself.

Try deep breathing. Find a quiet place free from distractions and choose a comfortable position. Sitting or reclining is preferable over lying down, as you might fall asleep. Now, focus on a point just below your abdomen and feel the breath coming in and out through that point. Inhale deeply, then exhale as though deflating a balloon. Slow and deep breathing will improve oxygen flow throughout your body and help you relax.

Try meditation. Go to a quiet place, sit in a comfortable position, and keep your back straight. Dimming the lights or turning them off can help. Focus on your breathing, paying attention to the feeling of air entering and exiting your body or the sound of your breath. Breathe deeply and concentrate on your breath. There will be moments when your mind wanders, but gently bring your thoughts back to your breath.

• Focus on awareness and bring your thoughts to your breath rather than forcing your mind to stop wandering.

Use your imagination. Picture a place or a moment where you feel completely relaxed and at peace. Close your eyes and imagine yourself in that place. Think about the time of day, colors, scents, sounds, textures, and the people around you. Engage all your senses as you visualize. Try doing this for a few minutes before going to sleep.

• Make sure you're sitting in a quiet spot and wearing comfortable, loose clothing when you visualize.

Practice progressive muscle relaxation. Find a quiet place where you won’t be disturbed and take 15 minutes. During this exercise, focus on tensing and relaxing each muscle group (for example, feet, lower calves, legs, hips, abdomen, chest, neck, and shoulders). Start by relaxing and tensing the muscles in your big toe and gradually work your way up to your head and neck. Tense your muscles for 5 seconds, then relax for 30 seconds.

• Once you’ve completed all the muscle groups, stop and enjoy the feeling of relaxation.

• Feeling restless and anxious before an event is completely normal.
• If your mind starts to feel tense, try doing something unrelated to the event; it will distract you.
• Keep your focus on your breath, especially if you find yourself breathing rapidly.
• Stretching your body as far as possible can also help.
• Prepare for the event as if you were preparing for a vacation; this may help you find something to do and make you feel more prepared.
• Engage in something that requires intense focus, like drawing or writing. This way, you’ll gradually shift your attention entirely to the activity, instead of dwelling on your earlier worries.