How to Deal with Nervousness and Irritability?

We all experience nervousness and irritability sometimes. And it feels like a combination of dread and anxiety. Your heart rate may increase, your palms may get sweaty and you might experience stomach upsets. Anything that causes fear or apprehension can lead to feelings of nervousness. On the other hand, irritability can be a sign of bigger problems in life. You need to address your irritability as early as possible to promote your health and wellbeing and boost your productivity. In this post, we are going to share with you a few effective methods that you can use to deal with nervousness and irritability. Let’s get started!

Dealing with nervousness

Nervousness is the body’s natural response to stress. It involves a series of psychological and hormonal responses that prepare an individual to manage an imagined or perceived threat. Your body prepares to flee or fight a threat by boosting adrenaline levels. Immediately, your heart will start beating faster, your breathing will quicken, your blood pressure will rise and energy and alertness will increase. This response can result in feelings of anxiety and nervousness. With practice, you can learn how to deal with nervousness:

1.      Don’t be afraid

In uncomfortable situations, you should remind yourself that it’s normal to feel nervous. Most people feel this way when they encounter new challenges and opportunities. In the end, these experiences will help you grow. Nervousness is a body’s response that prepares you for what is coming. And in most cases, it’s usually something outside your comfort zone. Accepting that nervousness is a natural response and letting go of fear is one of the best ways to keep everything in check.

2.      Be ready

Life is full of unexpected events. You simply can’t plan for everything that happens to you. However, there are some social and work situations that you can get ready for in advance. And they include:

• Preparing for a presentation or meeting
• Having a loved one or friend accompany you to an appointment or event
• Giving yourself time to get ready for dates, work, and other social events

3.      Stay positive

Worrying and a lack of confidence are the biggest causes of nervousness. When you start doubting your abilities, you need to find ways to change your frame of mind. One of the best ways to do this is by using positive self-talk and envisioning a specific outcome. If you cannot do this, you can listen to your favorite songs or watch a good movie.

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4.      Talk to a trustworthy person

Call your best friend, the parent, or anyone you trust. Sharing your thoughts and feelings with someone will help you feel comfortable and find the best solutions to your problems. As the popular saying goes, two heads are better than one. Talking to someone will help you see things rationally, reduce stress and make you feel better about yourself.

5.      Relax

Learning to relax is important especially for individuals who want to manage stress and overcome nervousness. Breathing exercises are a great way to relax when you are nervous. Deep breathing works well and it can be practiced any time you start feeling nervous. Some of the exercises that have been proven to work include meditation, listening to music, yoga, spending time with a pet, and massage to name a few.

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Dealing with irritability

As we said earlier, we all feel irritable from time to time. However, if you don’t deal with it, it can lead to bigger problems such as poor or strained relationships or worse, loss of a job. Whether you say things that you later regret or struggle to boost your productivity in the workplace because your colleagues annoy you, you need to address your irritability. These tips will help you reduce irritability and feel better:

1.      Acknowledge your emotions

When people around you notice that you are grumpy and ask you why you are feeling this way, it’s easy to snap and yell at them. You can also find yourself blaming everyone else for being too loud, sensitive, or annoying. However, denying what you feel can make things worse for you. When you notice that someone is irritating you, acknowledge that what you are feeling. You don’t have to tell everyone that you are irritable. Various research studies have shown that naming feelings can greatly minimize their intensity. Rate your irritability on a scale of one to ten. And notice how better you’ll start feeling.

2.      Find the source

At times, the person or thing that makes you nervous is quite obvious. For example, a child or pet who won’t follow your instructions can make you feel irritable after a long day at work. Other times, you just feel frustrated and angry without knowing why. Taking the time to self-reflect will help you recognize that you are stressed out or you haven’t spent much time looking after yourself. Knowing the source of your problem is one of the best ways to solve it.

3.      Deep breaths work like magic

When you are feeling frustrated and irritable, you should try inhaling slowly through your nose for three seconds and holding it for a second or two, and exhaling slowly. When you do this three times, you’ll start feeling better.

4.      Take a break

When you are working on a huge project, or in a high-stress environment, one of the best things that you can do for yourself takes a short break. Walk away for a few minutes and do something that you are passionate about such as playing with your friends, socializing, doing yoga, or taking a short walk. When you take a break, you’ll feel energized to work on the project when you get back. When you start feeling irritated with something, it’s a clear sign that you need to take a break.

5.      Exercise regularly

Research studies have shown that regular exercise can be good for your physical and mental health. Physical activity is an excellent treatment for mood disorders, anxiety, substance use disorders, and eating disorders. If you are irritable because of a mental issue, now is the time to seek help from a professional.

Conclusion

Nervousness and irritability are natural responses of the body to situations outside our comfort zone. As you have seen, there are a lot of simple and effective ways to deal with irritability and nervousness. What will you start doing today?

Author bio:

Opal Miyamoto is a freelancer and a blogger at this essay writing service. She is very friendly and communicative. Opal is always open to new connections. Her hobbies are cooking, painting, traveling, and writing of course.

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featured image:

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Author: Mandy Kloppers

Mandy is a qualified therapist who treats depression, anxiety, OCD, PTSD, trauma, and many other types of mental health issues. She provides online therapy around the world for those needing support and also provides relationship counselling.