Learn to control your nerves

Nerves can hinder performance and effective decision making in various situations, such as public presentations, job interviews or personal challenges. Controlling nerves can reduce stress and anxiety levels, which can have long-term negative effects on overall well-being.

To manage nerves in stressful situations, it is useful to consider some strategies:

• Meditation and mindfulness: practicing meditation and mindfulness helps you stay calm in the present moment. These techniques can improve your ability to manage anxious thoughts.

• Cognitive restructuring: Identify negative thoughts that contribute to your nerves and work on changing them to more realistic and positive thoughts. Instead of focusing on what could go wrong, think about what you could learn from the experience.

• Deep breathing: Practicing deep breathing can help you calm down. Inhale slowly through your nose, feel your abdomen expand and then exhale gently through your mouth. Repeat this process several times.

• Visualization: Imagine a place or situation that makes you feel calm and happy. Visualizing it in detail can help reduce anxiety.

• Physical exercise: Regular exercise can help reduce stress and anxiety by releasing endorphins, which are mood-enhancing hormones.

• Relaxation techniques: In addition to deep breathing, you can explore other relaxation techniques, such as yoga, tai chi or relaxing baths.

• Talking about your nerves: Sharing your feelings with friends, family or a therapist can be helpful. Sometimes expressing how you feel can ease the emotional burden.

Pre-planning before facing a stressful situation is critical to facing it with confidence and calm. By meticulously organizing your time and available resources, you create a solid structure that allows you to address challenges more effectively.

Planning not only guides the approach in stressful situations, but also allows you to anticipate challenges and develop strategies. This reduces uncertainty and stress, providing control and calm in the situation.

Implementing rewards after dealing with stressful situations triggers a cycle of motivation and positive reinforcement. By anticipating a rewarding reward, a tangible incentive to f