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Anxiety when standing in front of a crowd is a common situation for many people, but when nervous is also accompanied by trembling limbs, trembling speech affects your communication and work. So how not to tremble in front of a crowd, or learn ways to stay calm when nervous.
1. Why do you feel nervous and trembling in front of the crowd?
Psychological anxiety, stress, nervousness when speaking, when speaking in front of superiors, crowds, or strangers... are factors that stimulate your body to produce more stress hormones. These “stress hormones” will make your nervous system misunderstand that you are in a dangerous situation. At that time, the body will respond with a series of signs such as tremors, tremors, rapid heartbeat, palpitations, sweating.
In normal people, this phenomenon will quickly disappear when they calm down. However, for some people with tremor, this state is repeated many times, causing the nervous system to remember and become a conditioned reflex, difficult to change.
However, you don't need to worry, because there are ways to help you regulate your emotions to stay calm, prevent an increase in stress hormones and help you reduce tremors effectively.
2. How to stay calm when running
You can't make your body stop secreting stress hormones, but there are ways to get rid of them faster.
Acupressure: When you feel nervous try pressing on your temples or palms, this will stimulate nerve bundles to release cortisol to help calm the nervous system. Grip your biceps or the edge of the table: Your hands will shake less when you grip another muscle such as your biceps, lateral arm, or thigh muscle, or grip the edge of a table or hold a hardcover notebook... Focus on the audience: If you are in front of a crowd, focusing on yourself will make you feel more pressured and stressed. Instead, focus on getting your message across to your audience. One trick is to look at their forehead, instead of their eyes, to build confidence. Pause to calm down: If your tremors get worse, or feel dizzy, confused, or go blank, pause for a moment, take a deep breath, and then exhale slowly. , take a sip of water if possible. These actions can help you regain your calm and stabilize your mind immediately.
Ấn huyệt là một trong các cách giữ bình tĩnh khi run
To control tremors when standing in front of a crowd, as well as prevent the progression of this condition, you need to develop a plan of exercise, rest and scientific activities.
Mental relaxation: You should arrange a balance between work and rest time to minimize pressure and stress. Take 30 minutes a day to meditate or do yoga or practice slow breathing. Get enough sleep 7-8 hours/day, bathe in the shower or soak in warm water, read books, listen to music or watch comedy movies to relieve stress, or simply meet and chat with loved ones, friends... is also a simple way to help you relax effectively. Stay away from stimulants: When stressed, many people will turn to stimulants such as coffee, tea, fabricated alcohol, even drugs. But if you want to get rid of this condition completely then you need to stay away from these substances. Because they are all stimulants of the nervous system that secrete more stress hormones that make you tremble more. Practice diaphragmatic breathing: Deep breathing is one of the most popular ways to stay calm that health care professionals offer to help you manage stress and anxiety. According to a 2017 study, the diaphragmatic breathing technique can help relax the body.
Steps to practice diaphragmatic breathing include:
Lie on a flat surface, pillow your head with a moderate pillow and legs slightly bent. Then you put your right hand on your chest, left hand on your abdomen just below the ribs to feel the movement of the diaphragm when breathing. You breathe in through your nose slowly so that the hand on your stomach feels like your belly is rising, but your chest doesn't move. Then pull your belly in and exhale slowly through your mouth with the exhalation time twice as long. into the. The above are the simplest ways to stay calm that you can do to limit your nervousness or lose your temper in front of a crowd in the most effective way.
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