How to deal with situations that make us nervous

For many people, moments of stress can turn into a real nightmare: they go blank, their pulse trembles, they start to sweat, they forget the answers ... And all the effort they have invested in preparing may not be reflected in the result .

The psychological stress It is normal for it to appear at moments that we interpret as crucial for our lives. Hyperarousal that produce their symptoms allows us to adapt to the new reality that we must face and keeps us energetic for the development of the task. But, not knowing how to manage them can turn against us.

Therefore, we want to show you some psychological strategies, relaxation techniques and tricks so that your nerves do not prevent you from achieving your goals.

Psychological strategies

Be punctual

Leaving home on time, rushing, arriving on time or being late are situations that will make us feel nervous that can later have a negative impact on the development of what you are going to do. Be punctual and you will have room to solve any unforeseen event and not speed up your body too much.

Relax your mind

The brain is not ready for acquire knowledge under states of high nervousness or stress. So, the day before a test, exam or meeting try to relax and not learn, memorize new things, as well as not read notes moments before the event. Trust what you've already prepared up to that point.

Socialize or isolate yourself

Perhaps you are a bit obsessive person and you tend to get nervous before a test because your thoughts hijack you. In that case, having some cordial conversations with others who are there can take your nerves off your shoulders and enter the test with a clearer mind.

But, you may have noticed that talking to others plunges you into a greater degree of tension and the trick is to withdraw more into yourself trying to focus your mind in an optimal state.

Ideally, you should follow one strategy or another, try to be calm down and run away from sources of stress.

Think about where you are going to go after the exam

If you think of something satisfying to do when you have gotten out of the situation that has you nervous, your brain will relativize its importance and that will help you to dissipate the nerves and the anxiety does not block you.

Destroy the "no" from your mind

The mind has great power in achieving our goals and if you say to yourself "I can't", "I'm not going to get it", "this is too difficult", chances are you won't get it. Replace these limiting slogans with more positive ones such as "I can handle this" or "I'm going to get it."

Relaxation techniques

Breathe with your abdomen

Any nervous breakdown subsides if you learn to focus on deep breathing. Breathe in slowly As much air as you can through your nose to completely fill your lungs, keep your mouth closed without letting out air for a moment, and begin to drop it as slowly as you can through the mouth or nose. You should maintain a regular and leisurely breathing rhythm while you focus on listening to its sound. You will see that as you increase the repetitions, your body relaxes.

Jacobson's progressive muscle relaxation

Consists in tense your muscles to the maximum and keep them taut during five seconds and then relax themfor at least 10 seconds. Not all the muscles at the same time, you must work by muscle groups, starting, if you want, with the toes and continuing up until you reach the nape area and end in the head. The ideal posture is to lie down, but you can also do it sitting in a chair.

Coping technique

What is pursued with this technique is to make a mental representation of the situation that generates anxiety. Work on it first in an imaginary way, controlling that anxiety, to later be able to extrapolate it to the real life situation. First, some and progressive relaxation are done to achieve a state of body calm. Once relaxed, we will think about the situation that generates anxiety, maintaining that image for at least 20 or 30 seconds. Once these images generate anxiety, we reapply the and breathing.

Free writing

Before the test, write down everything you think or feel for 15 minutes, this will empty you emotionally and help you to clear yourself.

Tricks to control your nerves

Do sports

Sport is one of the best allies for stress and some, like Yoga or, are very suitable to reduce the tension of the sword and help you concentrate more easily.

Sleep well

It sounds silly, but feeling rested helps control your nerves, increases your confidence, and is important for good health.

Eat and drink before the test

Do not go to the test on an empty stomach, the lack of glucose in the neurons will make you feel more nervous. Do not go overboard and eat a copious meal, we need the blood to flow to the brain and not be all concentrated in the stomach doing digestion.

Leave everything prepared in advance

The material you need for the test, the documentation, the look you are going to wear, etc. All these small gestures favor the feeling of control over the situation.

• Replace limiting slogans such as "I can not", "I will never achieve it" ... with more positive ones such as "I can with this" or "I will achieve it".
• Leaving everything prepared in advance of the test, interview ... (material, documentation, clothing ...) are small gestures that make us feel control over the situation.

Mireia Galán Specialist in Clinical Psychology and Family and Couples Psychotherapist