You are scheduled for a big presentation tomorrow in front of all your clients. All your props are well prepared, you have learned the speech and you have the presentation in perfect flow. You are wearing your best outfit for this presentation and are all geared up. During the presentation you stand up and are ready talk, suddenly you feel a strange sensation coming in your stomach. You knees start wobbling, your heart is pounding, your mind is blank and you enter a state of nervousness. In such situations, it is important to know how to control nervousness.
You are experiencing the worst case of your nerves and somehow you lose your concentration as well. Nervousness is kind of an emotional tension, which makes a person restless. Overcoming nervousness can be a big struggle, but there are various easy ways for getting through this. Here are some simple steps on how to control nervousness.
Prepare yourself
- The main problem with most of the people is, when they are going to encounter some important event, like a presentation or speech, they stop thinking about it until the actual day. They are very sure of themselves, assuming that they are ready to face the situation without any problems and in this confidence, they do not prepare themselves.
- When the day arrives, they suddenly realize that they are not ready mentally or physically. This makes them even more nervous, knowing that they are going to fail. Always remember that being confident is different from being prepared. Whatever important situation you come across, it very important to be prepared and anticipate the things, which are going to come.
- For instance, if you are going for a test then study well. If you have to make a presentation, then organize and prepare all the visual tools that you will need for the presentation. Organize your stuff and thoughts. If you know that you are well prepared then the tension will be reduced and you can concentrate well.
- If you are going for public speaking, then go ahead and stand on the podium from where you going to give the speech. Keep practicing your stance, how you are going to hold your notes and your hand gestures. Ask some of your friends to observe you, and ask them to give you some constructive criticism.
- For an exam, have a quick mock test. Purchase some test booklets and pretend like you are actually giving an exam. Make sure that you time yourself, and observe how well you perform in this test. Keep repeating these mock tests until you are fully prepared.
- For a presentation at your work, keep a track of your video presentation. Carefully review all the handouts that you will be giving. Understand how your office equipment works.
It’s all in the mind
- Nervousness is nothing but a state of mind. It comes along with unpleasant thoughts, worries that plague a person and cause fear. When all these things overcome the mind, you start feeling nervous and pained. For solving this problem, you will have to control your mind.
- Remove all the negative thoughts, which are dwelling inside your head, and stop thinking about nervousness. The more you think about how nervous you are, the more you will be unable to reach your own thought process.
- Try to establish a good mantra. A mantra is nothing but a verbal repetition that will help in transforming your mind. Make a good-mantra, like “I am confident and smart, and I will get through this,” or “Crowds are nothing to be afraid of”. Every time you notice that you are getting nervous, close your eyes and start chanting this mantra in your head.
- Always focus on positive thoughts. If you constantly think that you will fail, then you certainly will. Never let negative thoughts overpower you. Instead of this, you must dwell on positive reinforcements. For instance, think of the promotion that you will get once you deliver the presentation perfectly. If you think positive then you will always have positive results.
- Try mind exercises, for this you will have to train your mind for good concentration and avoid all the nervous feeling on your big day. Focus on all the praise and appreciation you will get from your boss and colleagues after the presentation.
Soothe your mood with music
- If you can soothe the savage beast, then you surely can calm the nervous wreck. Music is considered as the most of the best creations in the world. It is the perfect harmony, fantastic rhythm and pleasant sounds, which can ease away all the worries and negative emotions.
- Whenever you start feeling anxious, start listening to good songs, which can inspire you. Always avoid sad songs or songs, which come with negative lyrics, because these songs can bring your spirit down easily.
Avoid things that trigger nervousness
- Nervousness is an emotional state, there are many factors that can worsen it, and it will make it more intense and difficult to bear. Nervousness can come from something that you are doing. In women nervousness can also come through hormonal imbalance, PMS or allergies.
- Various medications in the market are also known to trigger nervousness. Some of the medicines directly affect the central nervous system causing even more nervousness. Caffeine is a known stimulant, which is known for provoking nervousness when taken in excess amounts. Caffeine is found in coffee, tea, soda and chocolates.
- Alcohol is another factor for provoking nervousness. People who are drunk wake up the next day feeling even more nervous, and this makes them reach for another glass for getting rid of this unpleasant feeling. If you have a habit of consuming illegal drugs, then you can have hyperactive nervousness from them as well.
Relax
- People tend to get engrossed in worries and negative thoughts and so it becomes difficult for them to avoid the nervous feeling. Do not let things overpower you, relax, stretch and breathe. Always keep one thing in mind that, whatever situation you are facing, you will pass through it.
- If you pass then you have succeeded, if you fail then there is always a next time. Do not dwell on failure, because life is never unfair and it will give you another opportunity. Whether it’s a test or a large presentation you must not let nervousness rule you.
A little perseverance and confidence can throw the nervous feeling out of your mind. Keep these things in mind and you can shun the negative thoughts away.
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