1. Smile.
When you are particularly nervous, you might as well smile. To this end, please relax your chin, lift your cheeks, open your lips, tilt your mouth upwards, and say to yourself "Remember something interesting" in a relaxed and cheerful rhythm, which will make you realize the connection between your face, heart and brain. The value of this connection lies in reflecting the happiness in your heart and brain on your face, showing the happy expression you expect: relaxation, sobriety, alertness and comfort. Studies have proved that when people smile, the information received by the inner brain is usually positive, which can make the body relaxed and satisfied; When people are in anxiety and fear, smiling can have the same effect. Whether you are aware of the effect of smile on self-control of nervousness or not, this "artificial" effort shows that the inner brain has made a positive and effective response to external information and has no doubt about its authenticity.
2. Send yourself a positive message.
Then, while smiling, you need to use positive information. It can be a positive statement, such as "this situation just reminds me that I have the ability to turn tension into energy."
3. Use your imagination.
Then, use your imagination. Imagine a clearing in your mind. On one side of the clearing is a cliff with a cave at the bottom. There is a backpack on your back, which contains your nervousness. Put your backpack in the hole and enter the cave. When you go in step by step, you will notice that the cave is warm, comfortable and very bright. Ahead, you hear the sound of running water. Walking along the underwater sound, I saw a golden goblet with a crystal clear liquid overflowing inside. This liquid is the energy you want to bring into your life. It was left outside this goblet and fell to the ground. You raised your glass and drank it. When you drink, you will feel energy filling your body. Incredibly, when you drink, this goblet will automatically fill up and overflow. The cup will never be empty. What you desire is richness, and this richness will always exist for you. Put the cup back when you are full, thinking that you can come back at any time. Go out of the cave, return to the sun, and slowly wake yourself up from your imagination.
4. Connect with the feeling of the body.
Being connected with the physical sense means that you feel that you have escaped from the tension and turned it into productive energy, and you will feel more relaxed than when you determine the tension point. People often find themselves taking a deep breath at such times. Now, you might want to do this. However, whether you take a deep breath or not, imagine that your body is beginning to relax and feel quite satisfied and comfortable, and the things that cause you tension are leaving you.
5. Imagine that the tension is disappearing.
Take some time to imagine that you are moving away from a tense situation until you see it quite far away from you in your mind.
6. Return to the current activity.
Finally, prepare to return to the present. In this way, you turn tension into energy.
Question 2: How can people not be nervous? I have always envied those who speak Kan Kan dialect in public, and I also envy those who can handle it at any time. How do they get rid of their nervousness? Aren't they born nervous? In fact, no one is never nervous. No one has his own way to relieve tension. I still remember a sketch played by Zhao Benshan. The woman said, relax. Benshan said, ok, I'm not nervous. The woman asked, what's your name? Benshan blurted out, I'm not nervous ... In fact, Benshan did the right thing, so I won't be nervous if I comfort myself. I am nervous, too. I remember that when I was in the third year of high school, my teacher asked me to read the text of Daiyu entering Jia's house. I was still extremely nervous, not to mention speaking in public. Scratching the back of the head is the trouble of falling down when you are nervous. Many people have their own attention to overcome nervousness. I asked a guy how to overcome his nervousness in college, and he said, you can treat everything below as a pig. I tried, but I wanted to laugh at the accident, which didn't help me overcome my nervousness at all. Worse than that. Some people say, just imagine that everyone sitting below is naked. God, it's a curse. When I stood on the stage and thought of this sentence, I became more and more nervous and even forgot what I should say. Moreover, the terrible thing is that once you remember this damn method, you will never forget it. Every time I encounter this situation, I can't get over it. God, I said this method here, and it's your turn to encounter this problem. In practice, the way to feel nervous about customer service is exercise. When I was a freshman, I got up the courage to take part in the school debate. When I first selected contestants, more than 40 people took part. Many people are not nervous, but they are not fully prepared. I am extremely nervous, but because of my nervousness, I have made more and more preparations. Standing on the stage, I suddenly felt dizzy and couldn't hear anything. I almost finished the first two sentences with trepidation, but the next one was surprisingly good. This is very simple. I am confident. I think I can talk about it in Kan Kan. I find it almost addictive. I walked all the way through the debate, from being selected into the reserve team, to being selected as a contestant, and then being nominated as the best debater. It was almost surprisingly smooth, and I felt a lot more confident. People who usually look confident may not be so confident then. There is a person in our group who can be said to be brilliant and energetic. When I was in military training, I often went to the stage to recite poems, all of which were made by myself. I worship them. As a result, it seems that ace, the finale, stuttered at the crucial moment, which made me subvert my imagination. As long as you believe a word, your face will be ready. It is feasible to practice swearing at sea like Stephen Chow. I encourage my employees to practice more now, report more on their work at ordinary times, and practice twice when there is a tender. I have participated in four bids since last year and said it over and over again. Nothing happened. Besides, men had better have some momentum on this occasion. This momentum is a confident expression and sharp eyes. They should dare to say what they think is bright, louder and more manly. Practice has proved that most people are easily intimidated by momentum. When I graduated from graduate school, the first seven students were sitting and watching their own ppt. When it was my turn, I stood up and spoke loudly. The teacher asked me to sit down, but I didn't do anything. Standing taller than them is very imposing. That's what I was thinking.
Question 3: How can people not be nervous? It is difficult for everyone to avoid being nervous and anxious because of certain things or scenes. How to eliminate this situation as soon as possible? The best way is to calm you down with a natural "sedative" without side effects. The following methods will benefit you: 1. Laugh happily. Experts point out that when we laugh, the brain can release endorphins to eliminate tension; And laughter can make people's trunk, lungs, heart, back and other parts of the accelerated movement, * * * arm and leg muscle activity. After a burst of laughter, the heart rate slows down, blood pressure drops, muscles relax, and people relax. If it is difficult to laugh when you are nervous, try to remind yourself of interesting things or people in the past and make yourself laugh. At home, you can watch funny videos or read a few humorous stories to make yourself laugh. Through this kind of induction, you can keep the ability to observe things correctly in a nervous state. Remember, tension is not caused by the surrounding environment or others, but our feelings or reactions to the environment or others. Second, talk happily. Many people have this experience. When you bury your inner pain in your heart, it will become more and more serious. Speaking out is a good way for others to share. It will greatly relieve your pain and the tension will disappear. Say one thing that makes you nervous, and you can clarify and understand the reason. Your lover, children or parents can also help you at this time. What if I can't talk about it? Write it out and throw it away. Or make a timetable and plan to solve the problem, so that you can deal with the problem yourself and choose the best measures. Third, take a deep breath. When a person is nervous, his heart will beat faster and his breathing will be shallow and rapid. If you take a few deep breaths slowly, your mood will calm down immediately. Taking a deep breath is simple: close your eyes, slowly inhale through your nose to your abdomen, hold your breath for 3-4 seconds, then exhale through your nose at a slower speed and say "relax, relax, relax …" silently. If you take a deep breath for 3-5 minutes at a time without any interference, three times a day. Before long, you will automatically take a deep breath and relax yourself when you are nervous. Fourth, take a warm bath. Warm water can accelerate blood circulation, relax muscles and help sleep. The most relaxed water temperature should be around 40. When taking a warm bath at℃, you can do the following relaxation actions: lie in the water in a comfortable position and close your eyes. Pay attention to your right hand, clench your fist, hold it hard, feel the tension in your arm, and then slowly relax. Relax one by one in the order of arm → head → trunk → leg. When all the muscles are relaxed, meditate quietly for a few minutes-I feel very quiet and relaxed ... very quiet and relaxed. 5. Go out for a walk. Decades ago, people found that walking 15 minutes had a better sedative effect than sedatives. It is best to take a walk in the evening or after lunch, and parks or open spaces are the best places to go. When walking, you should look up, breathe naturally, and swing your arms freely to relax the tense parts such as shoulders, neck and back muscles. Sixth, enjoy music. Psychologically, music therapy, as an independent treatment method, has always been loved by people. Practice has proved that music can stimulate potential and relieve tension, and different tones can trigger different emotions. For example, C is best for relaxing. Music with bright rhythm causes a relaxed and pleasant appreciation reaction. Therefore, when you are nervous, lying on the sofa listening to your favorite music is a good way to relieve tension.
Question 4: How can we make people's psychological quality better and not be nervous when encountering major events? Methods to improve psychological quality:
1, life is full of setbacks. We should exercise and grow in setbacks and grow in big winds and waves.
2. Don't think too absolutely. Think through multiple channels, and don't let absolute beliefs like "must" and "must" affect you. Zhuangzi said: "Misfortune lies in happiness, and happiness depends on misfortune." Look at the problem in two ways and discuss it in two ways.
When I am in trouble, I often miss others. If you only want personal interests, you will be swayed by considerations of gain and loss and be psychologically unbalanced; Those who value others, if they are selfless and broad-minded, they will be happy forever.
4. Make friends at ordinary times. No friends, unhappy, unhappy, no communication, no place to vent, what should I do? Cheerful people can communicate through multiple channels and improve their psychological endurance. Understanding others' greater misfortune through others' looking at themselves is a good way to treat their own misfortune.
Question 5: Is there any way to make people not nervous? How do deep breathing and gradual muscle relaxation training relieve tension? Although we usually can't avoid the invasion of emotional tension, there are ways to deal with it. According to American psychotherapists, Dr. Steven said, "nervousness, like hunger and thirst, is a part of human life." However, if you are too nervous, it is not only useless to the human body, but harmful. Therefore, we must understand the quality of tension, and then we can understand that we should use the advantages of tension, that is, suppress its shortcomings. " Hans, an American psychology professor? Dr. Shi Yi said, "Don't take things too seriously, and don't take small things too seriously. Otherwise, once you form this habit, the tension will get worse and worse." So it's best to find some new interests and change your daily life, which is very helpful to dispel the tension. When concerns arise, analyze the specific situation first. Are these questions important in your life? What consequences will they have to scare you? These ideas will help you reduce your worries to a minimum, so that you can calm down and calmly deal with the problems you face. At the same time, you should try to record all your troubles with a pen, then check them one by one, take out things that are not very urgent, think about solving more urgent things first, and then slowly find ways to solve other problems. This can not only orderly sort out the backlog, but also relieve anxiety. A psychotherapist once said, "Finding a' quiet room' in your mind is what anyone needs." The so-called "quiet room" here is to try to relax yourself. Exercise is also one of the ways to relieve tension. Those who exercise regularly usually recover easily from the stress of life. Don't take it out on others when you are anxious and nervous. Nothing can hurt yourself more than taking it out on others. Because this will only lead to more serious emotional tension. Pay more attention to rest when you are nervous. No matter how stressful you are during the day, at night, you should keep your mind at peace anyway, because nervousness will lead to insomnia and make you more nervous.
Question 6: How can I make myself not nervous when communicating with others? Speaking in front of people, feeling shy or uncomfortable is a psychological problem (poor psychological quality), such as lack of self-confidence, a lot of scruples, fear of the other party or the gas field, resulting in psychological obstacles. In fact, everyone can understand this psychological situation. How to improve or exercise your natural self-confidence or the ability to speak in front of people? That is, you should first stabilize your mentality and not be influenced by the other party or occasion. Refer to the following methods: First, when we speak in front of everyone, we must be confident, {speak loudly, from the abdomen}, and our hands should also have synchronous and natural movements. Second, you should open your mind and relax your movements. Don't restrain some of your speaking habits. Eyes clear, look straight ahead or the other side. When you meet strangers or unfamiliar scenes, you should adopt a familiar attitude or vision, that is, hint or adjust from a psychological point of view. Fourth, in front of people who are afraid or angry, we should despise each other psychologically. In front of great people, psychology is regarded as a person, or a person. Fifth, we should be open-minded, pay attention to language, be firm in psychology and be cheerful in character.
Question 7: How can I relax myself? How to effectively eliminate tension? Today's world is a highly competitive, fast-paced and efficient society, which inevitably brings people a lot of tension and pressure. Mental stress is generally divided into three types: weak, moderate and enhanced. People need moderate mental stress, because it is a necessary condition for people to solve problems. But the mental stress is too great, which is not conducive to solving the problem. From the point of view of physiological psychology, if people are in a state of tension beyond physiological intensity for a long time and appear repeatedly, they are easy to be impatient, excited and angry, which will lead to neurological dysfunction in the brain and be harmful to health. Therefore, it is necessary to overcome nervousness and try to free yourself from nervousness. To effectively eliminate tension, fundamentally speaking, first, we should lower our demands on ourselves. If a person is very competitive, strives for perfection in everything and strives for the best in everything, he will naturally feel pressed for time and in a hurry (psychologists call it "type A personality"). And if you can clearly understand the limitations of your own ability and energy, lower your demands on yourself, and consider everything from a long-term and overall perspective, don't care too much about the gains and losses of one place at a time, and don't care too much about other people's opinions and evaluations of yourself, and your mood will naturally relax. The second is to learn to adjust the rhythm and combine work and rest. Pay attention to adjusting the rhythm in daily life. Concentrate on your work and study, and have fun. Ensure adequate sleep time and arrange some entertainment and sports activities properly. Be sure to relax, work and rest. When a person already has a nervous emotional reaction, how should he adjust? In this case, people are used to comforting the parties: "Don't be nervous!" "What's the big deal!" The parties themselves usually tell themselves in this column: "Don't be nervous!" "What's the big deal!" Unfortunately, however, this method is almost impossible. In fact, it will make people feel even more uneasy. Because this is your own hard time, which makes you more nervous. As the saying goes, "love is like a tide, and the more it is blocked, the higher it is." When the nervous emotional reaction has appeared, the effective adjustment methods should be: First, face and accept your own nervousness. You should think that your nervousness is normal, and many people may be more nervous than you in some cases. Don't fight against this uneasy emotion, but experience it and accept it. Train yourself to observe your fears as an outsider, and be careful not to fall into fear. Don't let this emotion completely control you: "If I feel nervous, then I am really nervous, but I can't do nothing because I am nervous." At this moment, you can even choose to talk to your nervous psychology, ask yourself why you are so nervous, and what the worst result may be, so that you can face up to and accept this nervous mood, deal with it calmly, and do your own thing in an orderly way. Second, do some relaxing activities. The specific methods are as follows: ① Choose a place with fresh air, quiet surroundings, soft light, no interference and free movement, and stand, sit or lie in a comfortable posture. ② Exercise some key joints and muscles of the body. When doing it, the speed should be even and slow, and the action does not need to have a certain format. As long as you feel the joints relax and the muscles relax. Take a deep breath, inhale slowly and exhale slowly, and say "relax" in your mind every time you exhale. (4) Pay attention to some daily items. For example, look at a flower, a candle or anything soft and beautiful, and observe its nuances carefully. Light some spices and gently suck its fragrance. Close your eyes and try to imagine some quiet and beautiful scenery, such as blue sea water, golden beach, white clouds, high mountains and flowing water. 6. Do some favorite activities that have nothing to do with the current specific matters. For example, swimming, taking a hot bath, shopping, listening to music and watching TV.
Question 8: How can I not be nervous? It's easy. If you can do the following two things, I believe you can become an equal line with tension, and happiness will never intersect again.
First, take three deep breaths for at least 5 seconds each time.
Second, say your parents' names in your heart. You are the only one they have brought into this world. You are the only one.
Question 9: How can people not feel nervous? Treat each other as a very familiar person' intimate person'.
Question 10: How can I not be nervous? 150 when a person already has a nervous emotional reaction, how should he adjust? In this case, people are used to comforting the parties: "Don't be nervous!" "What's the big deal!" The parties themselves usually tell themselves in this column: "Don't be nervous!" "What's the big deal!" Unfortunately, however, this method is almost impossible. In fact, it will make people feel even more uneasy. Because this is your own hard time, which makes you more nervous. As the saying goes, "love is like a tide, and the more it is blocked, the higher it is."
When the nervous emotional reaction has appeared, the effective adjustment methods should be: First, face and accept your own nervousness. You should think that your nervousness is normal, and many people may be more nervous than you in some cases. Don't fight against this uneasy emotion, but experience it and accept it. Train yourself to observe your fears as an outsider, and be careful not to fall into fear. Don't let this emotion completely control you: "If I feel nervous, then I am really nervous, but I can't do nothing because I am nervous." At this moment, you can even choose to talk to your nervous psychology, ask yourself why you are so nervous, and what the worst result may be, so that you can face up to and accept this nervous mood, deal with it calmly, and do your own thing in an orderly way.
Second, do some relaxing activities. The specific methods are as follows: ① Choose a place with fresh air, quiet surroundings, soft light, no interference and free movement, and stand, sit or lie in a comfortable posture. ② Exercise some key joints and muscles of the body. When doing it, the speed should be even and slow, and the action does not need to have a certain format. As long as you feel the joints relax and the muscles relax. Take a deep breath, inhale slowly and exhale slowly, and say "relax" in your mind every time you exhale. (4) Pay attention to some daily items. For example, look at a flower, a candle or anything soft and beautiful, and observe its nuances carefully. Light some spices and gently suck its fragrance. Close your eyes and try to imagine some quiet and beautiful scenery, such as blue sea water, golden beach, white clouds, high mountains and flowing water. 6. Do some favorite activities that have nothing to do with the current specific matters. For example, swimming, taking a hot bath, shopping, listening to music and watching TV.