How you can manage your nerves

Feeling nervous is a common experience for everyone. Whether it's before an important interview, a presentation in front of an audience, an exam, or even when we find ourselves in social situations, we've all felt at some point the tingling in our stomach, sweaty palms, or increased heart rate that accompanies this emotional state. Nervousness, also known as anticipatory anxiety, is a natural response of the body to situations that we perceive as stressful or challenging. But what does it really mean to be nervous? How does it manifest in the body and mind, and why can it be both an ally and a hindrance?

The origin of nervousness: an evolutionary response.

From a biological perspective, nervousness is part of the “fight or flight” response that our bodies have developed over millions of years of evolution. When we perceive a threat or challenge, our body goes on alert, preparing to confront or flee the situation. This mechanism is controlled by the autonomic nervous system, in particular the sympathetic nervous system.

When we feel nervous, our bodies release stress hormones like adrenaline and cortisol. These hormones trigger a series of physical reactions, such as increased heart rate, quickened breathing, and increased blood flow to our muscles, all designed to help us cope with the threat or challenge. Although today, nervousness is not always linked to immediate physical dangers, as it was for our ancestors, our bodies still react in the same way.

Physical manifestations of nervousness.

Nervousness is not only a mental experience, but also has clear physical manifestations. When a person is nervous, he or she may experience some of the following symptoms:

• Rapid heart rate: The heart starts to beat faster, pumping more blood to ensure that the muscles have enough oxygen in case they need to act quickly.
• Rapid or shallow breathing: Breathing speeds up to take in more oxygen and distribute it throughout the body.
• Sweating: The body produces sweat to cool down the body in case rapid physical activity is needed. Sweating on the palms and forehead is common when one is nervous.
• Tremors or shaking: Muscles may become tense and, in some cases, shaky as the body prepares to move quickly.
• Muscle tension: Muscles may become tense or stiff, especially in the neck, shoulders, and jaw.
• Digestive problems: The stomach feels "churning" or there may be a sensation of "butterflies" due to digestion slowing down as the body prioritizes other functions more related to survival.

These physical responses are completely normal in nervous situations and, in many cases, disappear once the stressful situation has passed. However, when these reactions occur constantly or in situations where there is no real threat, they can become a problem.

The causes of nervousness.

Nervousness can be caused by a wide variety of factors. Common ones include:

New or challenging situations.
One of the biggest triggers of nervousness is facing unknown situations or situations that are perceived as challenging. Presenting yourself in front of an audience, participating in a job interview or facing an exam are some examples of situations that can generate nervousness. In these cases, the fear of failure or not meeting expectations plays a key role.

Fear of social judgment.
Social nervousness, or social anxiety, is a common type of nervousness that arises when we are worried about how others perceive us. Whether speaking in public, interacting with strangers, or facing situations where rejection is feared, the fear of judgment from others can lead to an intense feeling of nervousness.

Uncertainty.
Lack of control over a situation can also cause nervousness. Uncertainty about the future, how an event will unfold, or the possible consequences of our actions can increase anxiety.

Personal expectations.
Sometimes nervousness comes from our own expectations. We set high standards for ourselves, and the fear of not meeting them can lead to intense anxiety. This type of nervousness is common among people who consider themselves perfectionists.

Nervousness as a positive tool.

Although nervousness is often seen as a negative thing, in many cases, it can be helpful. A moderate level of nervousness can improve performance. In situations such as a sports competition, an exam, or an important presentation, a little nervousness can help us be more alert, focused, and motivated.

This phenomenon is known as "positive stress" or eustress, which is the type of stress that drives us to act, to overcome challenges and to improve our performance. Nervousness, in this context, acts as a signal that what we are doing is important to us and that it is worth the effort to achieve it.

When nervousness turns into anxiety.

Although nervousness can be helpful in some situations, it can also become a problem when it becomes chronic or excessive. If feelings of nervousness are constant, even in situations that don't seem to warrant that level of stress, you may be experiencing anxiety.

Generalized anxiety disorder is a disorder in which people feel constant and excessive worry about everyday situations. This can make them feel nervous most of the time, which can affect their quality of life. Other disorders related to nervousness include social anxiety, in which fear of judgment from others causes intense anxiety in social situations, and panic disorder, in which people experience sudden and severe panic attacks.

In these cases, it is important to seek professional help. Psychologists and psychiatrists can offer effective therapies, such as cognitive behavioral therapy (CBT) or, in some cases, pharmacological treatments to control chronic anxiety.

Techniques to manage nervousness.

Fortunately, there are several strategies that can help manage nervousness in stressful situations. Below are some of the most effective ones:

Deep, controlled breathing.
One of the simplest and most effective ways to calm nervousness is through deep breathing. By inhaling slowly and in a controlled manner, you can activate the parasympathetic nervous system, which counteracts the "fight or flight" response and helps relax the body.

Positive visualization.
Imagine in detail the situation that makes you nervous, but visualize it turning out well. This type of visualization can help you feel more prepared and reduce your fear of failure.

Preparation.
In many situations, nervousness is reduced when we feel well prepared. Whether studying for a test, rehearsing a presentation, or practicing a skill, prior effort can reduce fear and increase confidence.

Physical exercise.
Exercise is a great way to reduce stress levels and release pent-up tension. Physical activity releases endorphins, known as the "happiness hormones," which help improve mood and reduce anxiety.

Mindfulness and meditation techniques.
Mindfulness and meditation are practices that help train the mind to focus on the present moment. These techniques can be useful in preventing nervousness from getting out of hand, as they promote calm and self-control.

The impact of nervousness on daily life.

When nervousness is occasional and manageable, it can simply be a normal part of life. However, if nervousness becomes overwhelming or constant, it can have a significant impact on daily life, affecting work, relationships, and mental and physical health.

It's important to recognize when nervousness is affecting your overall well-being and when to seek help. Talking about these feelings with friends, family, or mental health professionals can be a first step toward improvement.

The feeling of being nervous is a natural and universal experience. While it can be uncomfortable, it can also be helpful in situations that require focus, attention, and action. However, when nervousness turns into chronic anxiety, it can be detrimental and require intervention. By better understanding the causes and manifestations of nervousness, as well as techniques for managing it, we can learn to control this emotion and use it to our advantage.