Feeling nervous
We all feel nervous at times.
You might experience nerves when you are:
- doing something in front of other people, like talking or performing
- meeting new people
- trying something new
- taking a test
Your body reacts to nervousness in ways you can feel:
- racing heart
- tight chest
- sweaty hands
- dry mouth
Nervousness is your body's natural response to something you find stressful.
Like all feelings, nervousness is temporary, which means it won't last forever. In the meantime, when we are experiencing nerves, there are things we can do to manage it.
Video - Advice on dealing with nerves
Wellbeing professional, Lorna Walker, takes us through a five senses check-in to help us with nerves.
We all feel nervous at times. You might experience nerves about doing something in front of other people such as talking or performing in some way or nerves about meeting new people. Feeling nervous can be felt in your body: a racing heart, a tight chest, sweaty hands or a dry mouth. One thing that can help when you're feeling really nervous is to come back to your five senses.
This can help to remind the body where it is and that in this moment it's safe to calm down. So let's call this the five senses check in. You don't have to tune into all five senses, just whatever you're able to, and whatever helps, but they can all be useful. We can try it together.
If you can, start with five things that you can see around you right now. Maybe something in the space that you're in that you hadn't noticed before. Even a tiny detail or the colour of something. Or if there's a window, what's outside?
Now, we can pay attention to four things you can feel or touch. Maybe you can feel the sensation of your clothes on your skin or feel the ground under your feet.
If you can, we can now focus on three things you can hear. Maybe the sounds that are really close, like the sound of your own breathing, or sounds that are further away in the distance. Maybe even outside. Cars passing by, birdsong, people talking.
Okay, so now we can focus on two things that you can smell, this one can be a bit trickier, maybe you have to walk around until you find something. Or you can even imagine two smells. Maybe ones you really enjoy, like freshly cut grass or zesty oranges.
Lastly, you can focus on what you can taste. Maybe there's a taste in your mouth right now. Or again, you can imagine your favourite flavour like chocolate or strawberries.
Let's finish with a big deep breath.
Activity - Five senses check-in
When you're feeling really nervous it can help to concentrate on the sensations in your body:
- This can help to remind the body where it is
- It can let you know that in this moment it is safe to calm down.
One way to do this is to check in with your five senses.
You don't have to tune into all five senses, just whatever you're able to, and whatever helps, but they can all be useful.
Five senses check-in
Go through your senses and try and focus on what each one is experiencing:
- Five things you can see
- Four things you can touch
- Three things you can hear
- Two things you can smell
- One thing you can taste
More to learn - Five senses
The five senses. list
Learn about the science behind your five senses.
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