Whether it’s public speaking, preparing for an exam, meeting new people, or being in a crowded place, we are all affected by nervousness from time to time. Though it is a natural sensation, there are steps that can be taken to reduce nervousness, such as regular exercise andnatural remedies.
What happens when you feel nervous?
When you are nervous, stress hormones are released into the body, meaning you may feel on edge and as though your mind is racing. Nervousness is a perfectly normal reaction, although if you feel nervous on a regular basis, it can start to play havoc with your day-to-day life.
Anxiety and nervousness can lead to fatigue, insomnia and sleepless night, and even depression. Here are some suggestions for reducing nerves naturally.
Breathe!
Practicing deep breathing techniques is one of the most tried and tested remedies for nerves. This provides an increased oxygen supply in the blood, which in turn improves brain and nervous system function. This allows the body to relax and ease nervous tension.
Try the ‘4-7-8’ breathing technique: breathe in to the count of four, hold your breath for the count of seven, and then exhale slowly for the count of eight.
Drink calming drinks
Herbal teas are a popular source of relief from nervousness and anxiety. Sleep Tight tea contains lavender, chamomile, and ginger, all of which are widely believed to offer relaxing qualities and relieve stress and nerves.
Calm yourself with oils
Essential oils are another popular home remedy for reducing nervousness. Try massaging a calming oil, such as lavender, into your hands to reducing feelings of anxiety and agitation.
Calming oils can also offer relief and relaxation when added to a warm bath, or when burned in an oil burner to provide a relaxing D.I.Y. aromatherapy setting.
Burn off energy
Exercising on a regular basis can help to reduce nervousness, as it releases serotonin in the brain. This chemical is responsible for increasing mood and a sense of well-being. Try to exercise for half an hour a day, at least five times a week.
Get rid of the caffeine
Caffeine is a stimulant that increases the heart rate. This can lead to an increase in nervousness. Try to cut down or eliminate caffeine intake, and instead try drinking water or herbal teas.
Meditation
Meditation can be an effective way to ease your nerves, as it allows you to control racing thoughts and feelings. It also enables you to concentrate on your breathing, which can help with relaxation and calming nervousness.
Supplements to reduce nervousness
- Vitamin B Complex – The B vitamins are essential for nervous system function, and are thought to play a role in mood regulation. B vitamins are also important in the production of serotonin, known as the ‘feel-good’ chemical. Vitamin B complex is a popular remedy for nervousness.
- Calcium & Magnesium – Both calcium and magnesium are calming minerals, and may therefore help to ease and prevent nervous tension. It is believed that calcium and magnesium work together synergistically to relax the nervous system and combat tension and anxiety.
- Vitamin C – A vital nutrient and antioxidant for nervous system function,vitamin C with bioflavonoids is thought to help with the reduction of stress and nervousness.
What situations make you nervous? Try our tips to calm yourself down the next time your nerves get the better of you.
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