Nerves can get the better of us at times. And once you start being nervous, it seems to feed on itself.
Everyone gets nerves occasionally – even the most outwardly confident people can suffer from them and a lot of actors and performers are included in that group of people.
Fortunately, there are ways that you can calm yourself down and at least reduce your nervousness.
Remember to breathe
Yes. It can be that basic.
But when we’re nervous, we often take short breaths rather than the calming, longer, deep breaths that simultaneously help calm us down and also send more oxygen round our bodies.
So, remember to take long, slow, deep breaths in when you find yourself becoming nervous. Don’t exaggerate the breaths – there’s no need to puff your chest out – but do consciously make your breathing slower. And breathe out slowly as well.
Imagine yourself being calm
This is best if you practice ahead of time.
In your mind’s eye. find yourself in a nice, calm location and imagine yourself being totally relaxed. A bit like a dog or cat curled up in front of the fire.
If you can, intensify the feeling of calmness – feel the waves of relaxation washing over you, calming you down even further.
Then “anchor” that state – press, say, your thumb and one of fingers together and tell yourself that whenever you need to calm down, repeating that press will bring you back to this relaxed state.
Do that a few times when you’re not likely to be stressed out and nervous. And practice getting back to that state “on demand” before you need to do it in real life, so that it becomes second nature to you.
Say a mantra
Again, this is one that you’ll need to practice ahead of time.
Say a mantra – out loud or in your head – over and over again to yourself.
It could be a short affirmation such as “I’m gradually calming down” or it could be a traditional meditation mantra such as “Om”. The actual words don’t really matter – they’re doing the same as the anchor in the previous section and helping your mind get back to a place where you’re cool, calm and collected rather than a quivering bundle of nerves.
Relax your body
Ideally, practice this ahead of time (spotting a pattern here?).
Instruct your body to relax, one section at a time.
Most people who do this either start at their feet and work upwards or they start at their head and work downwards.
It doesn’t matter if you don’t remember the name of all the parts of your body – most people don’t – just use words that you’ll recognise for the different parts.
This is also used by people to go to sleep – they get each part of their body to go to sleep (in which case starting with your feet usually works better as your mind doesn’t think it’s logical to be put to sleep before the other body parts).
Get some fresh air
If it’s appropriate – or if you can plausibly make it appropriate – pop outside and get some fresh air.
The fresh air will help as will the fact that you’ve physically changed your location and therefore reduced the triggers that are causing your mind to feel nervous.
Drink some water
Most of us don’t drink enough water – the recommended 8 glasses a day is something you probably don’t get anywhere close to.
So drink some water.
Rehydrating your body will help it physically as well as helping you chill.
Plus if you’re drinking something, it gives you a natural break – even if it’s only for a few seconds – where you can gather your thoughts and calm yourself down a bit.
Don’t let your mind fast forward
It’s easy for our minds to race ahead and run through all sorts of “what if” scenarios. Most of which aren’t of the most inspiring kind of thought.
Do your best to stay in the here-and-now.
Focus on the present as much as you can.
And if you need help doing all this, play yourself an MP3 specially designed to help you calm down and feel less nervous. It’s a great way to help your mind help you to chill more.
Yes. It can be that basic.
