Dealing with excitement: 5 ways

A serious conversation with relatives, a speech in front of a large gathering of people, a report to the authorities on the work done, an examination - these and other events often cause a person to "sweat." All people are subject to excitement, regardless of training, gender and age. A purely psychological feeling is an emotional experience that clouds the mind. A person cannot think and take any action. This raises the question of how to cope with anxiety.

What causes excitement

• low self-esteem;
• lack of confidence in their professionalism;
• weakness in the limbs, breath interception;
• inadequate public behavior (loss of self-control);
• severe stress and, as a consequence, prolonged depression;
• loss of appetite;
• full de-concentration, disorientation;
• negative result in solving a specific problem.

Exercises to combat anxiety

1. When a person is agitated, his breath is lost, and his heart rhythm jumps up to heaven. Try to calm down. Take a few long breaths with your eyes closed. Try to perform manipulations slowly and confidently at one pace. Do not inflate the cheeks or hold your breath, the diaphragm should open fully.
2. Need to move. Run the mill with your hands or wave them from side to side. Some public personalities massage their hands when they are worried before a performance. Similarly, when shaking the lower extremities (massage of the feet and calves).
3. Often uncontrollable anxiety occurs due to a large release of hormones into the blood. To bring the indicator to the optimum mark, gently pat your chest on the chest. Activation of the thymus gland will allow you to quickly calm down due to the control of hormonal disruptions.
4. People who are very worried before a speech at the podium should get a small object. It is important that during the speech this thing no one noticed. Go through the key fob (pen, cigarette lighter, paperclip, piece of cloth, etc.) in your hands. Thus, you calm the thoughts and translate them in a different direction.
5. If there is an important event on the nose for which there is no time to prepare, set aside 2–5 minutes for a little trick. For the duration of a given period, rise first on the toes, then slowly lower. Then roll your shoulders clockwise and against it. Alternate movement of limbs.
6. When the excitement caught you off guard right at the time of serious negotiations, being at the table, begin to bend and unbend your toes. Try to focus on the received sensations, transferring your thoughts there. You can also squeeze the earlobes with all your might, as long as your manipulation is invisible.
7. Anxious person looks constrained before a speech or other serious event. Muscles do not seem to obey, so they must be made to work. If your legs are shaking, do 10-20 squats. In the case of hands - push up from the floor or bench.It will not be superfluous to swing the press and other physical exercises that can distract the body.

Method number 1. Prepare for the event

1. Often, the excitement takes people by surprise to people who are not well prepared for the upcoming event. If you soon have a solemn speech, a report or a speech, collect the necessary materials and literally jag them.
2. Do a rehearsal in front of the mirror until you like yourself. Then gather friends or unfamiliar people (even better), speak in front of them and ask for an objective assessment.
3. Think over your image in advance, namely make-up, hairstyle, clothes, shoes. You must look 100% perfect. Do not forget to provide for incidents (torn tights, smeared mascara, bad writing pen, etc.).
4. If you soon make a speech in front of a wide range of people, followed by giving answers, consider in advance possible questions that people will ask. Your answers should be short, but informative, and the speech - confident and professional.

Method number 2. Remember past victories

1. In most cases, anxiety occurs due to low self-esteem and recall of defeats inthe past. However, you need to go on the other side.
2. Take a piece of paper and write out all your strengths. Do not forget to mention your victories (defense of a diploma as “excellent”, independent surrender for rights, obtaining a prestigious position, etc.). Awareness of their own professionalism in a moment will save you from excitement.
3. Analyze past situations. Surely you were worried too, but everything went well. So this time. Anxiety only confuses you, not allowing you to focus on the main thing. Speak to yourself: "I will succeed!", "I am confident and strong in what I do!".

Method number 3. Increase self-esteem

1. Unsure of themselves and their own forces, people are often worried for any reason. To get rid of emotional discomfort, you need to love yourself.
2. Increase self-esteem in any way possible. Register in a gym, visit courses of personal growth, overcome bad habits.
3. Enlist the support of loved ones who will objectively evaluate your behavior. With every increase in self-esteem, excitement will disappear.

Method number 4. Pause before the main speech.

1. This method will help to cope with anxiety in cases where the arms and legs are trembling before the conversation (solemn speech, performance, etc.). Do not begin to speak immediately, wait 10-15 seconds.
2. The specified period of time is necessary in order to "gather yourself together." If you start talking right away, your thoughts will be confused, disordered.
3. A pause will help build a logical chain and partially allay the excitement. So you will not forget the speech for which you have been preparing for so long. Control your breathing, it should be smooth, without jumps.

Method number 5. Don't be afraid to make a mistake

1. Often there are times when a person's hands begin to tremble for the most ridiculous reasons. At the subconscious level, all people, soon speakers, are afraid to make a mistake.
2. It is important to understand that the audience will not throw eggs at you if you forget a word or drop a pen. Everyone is imperfect, accept this statement.
3. From now on, think differently. Think about the fact that a small mistake will not lead to dismissal, unless you directly call the boss "goat."
4. Throughout a serious conversation or speech, imagine shaved sheep trying to jump a tree. Or make up another ridiculous fantasy.

Prepare for the event thoroughly, learn the psychological methods of dealing with anxiety. Do sports, believe in your own strength, increase self-esteem. Watch your breath, do not be afraid to make a mistake, remember past victories. Prepare a small thing that you can sort out in your hands to normalize the psycho-emotional background.

Video: 5 effective ways to cope with anxiety