Keep in mind the ‘spotlight effect’ in which you may think others pay more attention to you than they really do, simply because you’re seeing the world from your vantage, so it can seem like it is all about you sometimes. [2] X Research source However, if there are 10 people in a room, others may be equally likely to attend equally to all the other people in the room, meaning you and your nerves won’t, in most cases, be paid too much attention.
To expand your posture, extend your arms and/or legs, stick out your chest somewhat, and/or tilt your head back slightly. If possible, escape to somewhere private, like the bathroom, to engage in this behavior without worrying about others watching you. If you can’t get to a private place, you can still do expand your posture. If you are sitting down, for example, take up more space by extending out your leg on your desk or leaning back and opening up your arms and placing your hands behind your head.
Be careful not to ask too many questions, however, or this might make you seem nervous and unsure of yourself. When you ask a question, listen carefully and really dig in and try to take her perspective and think about why she might be responding in the particular way that she is. The key is to focus your attention on someone other than yourself.
Hands clasped behind the back. To counteract this, make an effort to keep your arms at your sides but be sure to keep them relaxed. Hands held rigidly at the sides. This is going too far in the opposite direction; it will look like you are trying to control your nervous movements. If your arms feel tense, that’s a sign that you are holding them to rigidly. Moving your hands repeatedly in and out of pockets. Focus instead on keeping your hands in one place for several minutes at a time. Buttoning and unbuttoning your jacket. This is a pointless behavior and will make you look nervous. If you are taking off your jacket, then unbutton it, otherwise leave it alone. Aimlessly moving your hand to your face or glasses. Keep your hands by your side and away from your face to counteract this. Toying with your jewelry or an object in your hand. If you make an effort to keep your hands at your side, you won’t be able to nervously manipulate objects. With conscious effort these manifestations of nervousness can be controlled.
Once you identify the cause, you can begin to think about how to think more calmly about it. For example, if you don’t get into that particular college, you still have a shot at other schools, or you can gain some life experience, take a break and apply again next year.
Keep in mind that not all tasks are equally time sensitive. Be sure to prioritize tasks that have the most pressing deadlines.
First, take a slow and deep breath and then make a certain muscle group in your body, such as those in your neck, tense. To tense your muscles, use them and squeeze in hard for 5 seconds. It is OK to feel a bit of discomfort and for you to be shaking some. Be careful not to squeeze too hard; stop immediately if you feel an intense shooting pain. Then, exhale slowly and completely relax the muscles in that group; release all the tension and let the muscles rest. Your muscles in the group you are working should feel loose and at ease. Focus on noticing the difference between how your muscles feel when they are tense and when they are relaxed. Stay in your relaxed state for 15-20 seconds then move on to another muscle group
To help you maintain your motivation, try listening to some upbeat music while you workout.
Breath deeply through your nose, count five seconds, then slowly exhale through your mouth over five seconds. Continue with this exercise until you feel calmed down. You will then look less nervous. [11] X Research source Try thinking about something else that makes you feel calm and less nervous. Think about a supportive loved one, your happy dog, or whatever else may bring some peace and calm to you. Visualize a calm and peaceful scene. Imagine a very calm beach. The waves are gently unfolding out onto the pebbles, making a trickling sound as the water retreats back to the ocean. A seagull flies by overhead squawking softly. The wind blows gently. Imagine this as deeply as possible and embrace the calmness it brings. [12] X Research source
