Has your stomach ever felt uneasy when you were walking towards a huge stage to perform? Preparing for your class presentation? Right before a test? This feeling is called nervousness. We feel it all the time, but why do we get nervous? Read to learn about the science behind nervousness!
Nervousness and panic are from the "fight or flight" response. The fight or flight response is when your sympathetic nervous system releases sudden adrenaline and hormones called norepinephrines. Your brain sends a signal to your glands that norepinephrines have been released. Then, sudden bursts of energy are released in your body to activate fear and anxiety, which prepares you to take action.
Your autonomic nervous system is also included in the fight or flight response. This system controls factors of the body such as heartbeat and sweat glands. This causes your heart to pound much faster than normal and sweat before the performance or test. The feeling that there are butterflies in your stomach happens and your hands can't stop shaking.
Many people may feel nervous before the actual performance or test, but they are more relaxed during the process. This is due to the help of the parasympathetic nervous system. The parasympathetic nervous system is in charge of glands, which are called sweat glands, and calming the body down. Breathing in and out helps decrease the stress hormones that are in your body and slowly lowers your heart rate.
Ways to help your body calm down before a performance, test, and more!
1. Embrace the nervousness: Being nervous is common and happens to everyone. Instead of worrying, use this nervousness to your advantage. The release of adrenaline and stress hormones can help you think better and work in a fast manner (during a test).
2. Practice, practice, and practice: When you practice your dance performance and study for the test beforehand, you will feel more prepared and ready. This will lower your level of nervousness!
3. Breathe in and out: Breathing exercises are important and help your body calm down. Breathe in and out from your mouth at least five times. Close your eyes while doing it to find inner peace.
4. Imagine your success: Picture yourself after you have completed the performance, test, interview, or whatever event is making you nervous. Imagine yourself finishing the event and remind yourself that you will do your best.
5. Don't overthink it: This is only one event during your whole life, so you shouldn't overthink and stress yourself out. If you succeed, you will feel proud of yourself. However, if the result is not what you expected and you messed up, you can always learn from it. Life is full of experiences that you can learn from. Enjoy what you are doing and relax.
6. Distract yourself: Before a performance or a test, talk to someone such as your friend. This will help take your mind off of the event and bring your stress level down. Talk about topics that aren't related to the event that is causing your stress! You can also watch funny or cute dog videos to distract yourself.
Thank you for reading! Stay safe and healthy.
Resources used:
1. Schwantes, Marcel. “9 Helpful Tips to Calm Your Nerves Before Speaking.”Inc.Com, 6 Feb. 2020, www.inc.com/marcel-schwantes/9-simple-tricks-to-overcome-your-fear-of-speaking.html.
2. The American Genius Staff. “Allison Yano, Staff Writer.”The American Genius, 13 Feb. 2014, theamericangenius.com/business-news/science-behind-getting-nervous-combat.
Make a lot sense to me and very cute pictures!