Nervous? How To Prepare For Scary Events

Whether it’s a job interview, a big presentation at work or a first (or second!) date, there are times when we all find it hard not to freak out and let the butterflies take over.

Thumping heart palpitations, feelings of nauseous, the shakes, sweating, headaches, fast breathing – the signs are all too familiar.

When you’re nervous, the brain works overtime, releasing cortisol (the stress hormone) and sending messages down through the nervous system to various parts of the body. They are bursts of adrenaline and nerve impulses which we have in response to stressful situations can encourage a 'fight or flight' response.

They were vital for survival when our ancestors were staring down an angry bear, but when it’s just your boss’s disapproval you’re fearing, it’s not so useful.

First off, never underestimate the power of having a good support system around you. We all need friends and family to give us a pep talk now and then and their encouragement will help you strive towards your goals, so ask their for their advice and support.

Then it’s all about the planning. If you can foresee a stressful moment coming up on the horizon, panic not, there are plenty of things you can try to help you get through it, such as:

1.    Sipping a glass of warm milk before bed the night before - high in antioxidants and vitamins B2 and B12, milk is a time-tested remedy for insomnia and fidgetiness.
2.    For breakfast, a glass of vitamin-C packed orange juice is idea as it helps reduce blood pressure and cortisol levels.
3.    Plan a good workout earlier on in the day – even a quick stroll around the block can help take your mind off the impending situation. Exercise alleviates anxiety by releasing endorphins that make you feel better.
4.    Remember to stay hydrated, but avoid caffeine as this can speed up your heart rate (and not in a good way). Utilise props such as a glass of water to give yourself time to think and breath, especially during interviews or presentations.
5.    Reward yourself - whether it’s a fancy meal afterwards or splashing out on that bag you’ve had your eye on, when you get through tough times, it’s time for a treat.

When you’re in the midst of what’s been making you anxious, try to embrace and harness the nervous energy. Remember, it’s not always a bad thing: Research has found that some stress helps us focus and think more clearly so you’re body is actually trying to give you a hand, even if it doesn’t feel like it.

Last minute panic?

While it’s all well and good saying the answer is to be prepared, plan and practice, what happens if the stressful moment is sprung on you at the last minute?

This is when you need to tell yourself that whoever you’re speaking in front of is on your side. Visualise yourself in a calm, stress-free moment while breathing in deep breaths - out goes the negativity, in comes the positivity.

No matter what the situation, you will nearly always be able to steal a few moments to yourself by heading to the bathroom – so take a moment to mentally steal yourself, count to ten and deep breathe.

You can do this!

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