How to Calm Your Nerves When You’re Freaking Out, According to Experts

We casually reference our nervous systems all the time—it’s highly likely that, at some point, you’ve used expressions like, “My nerves are shot,” or, “That’s getting on my nerves.” Even these little figures of speech can reflect how, in frustrating situations, you might be tempted to blame your nerves for acting up—or stress out about how to calm them down.

But your sympathetic nervous system itself, which is the part of your overall autonomic nervous system that’s responsible for reacting to stress or perceived danger, isn’t actually always at fault when you feel on edge! In fact, your sympathetic nervous system shouldn’t kick into high gear over every little annoying thing.1 Really, it should only be sending warning signals to your body if a significant threat to your well-being is present—for instance, if you’re hiking and you encounter a bear,Thea Gallagher, PsyDa psychologist at NYU Langone, tells SELF.

Sometimes, your bodydoes misinterpret uncomfortable situations—like an intense work meeting, a confrontation with a friend, or even something that makes you feel put on the spot or self-conscious like public speaking—as actual physical threats. This can trigger the sympathetic nervous system and send your body into fight-or-flight mode.

“Dysregulation of the nervous system happens when you’re in fight-or-flight response” more often than you should be,Susan Albers-Bowling, PsyDa psychologist at the Cleveland Clinic, tells SELF. This dysregulation can occur when your body doesn’t respond to stress appropriately, and it can take a major toll: Research suggests chronic stress can cause depression, anxiety, heart disease, and even cognitive impairment.2

When your sympathetic nervous system is active, it causes symptoms that range from a little irritating to more serious, per theCleveland Clinic. They can includerapid heart rate and breathing; dilated pupils; trembling; increased blood pressure; and even changes to skin tone, as blood flow to the surface of the body is decreased (so that blood flow to muscles, legs, arms, and the brain can be increased). “It can be really hard to live our lives when our nervous system is [frequently] activated,” Dr. Gallagher says. “[People sometimes think] it’s all in your head. But it’s not in your head, it’s in your body.”

No matter what kicks your nervous system into overdrive—whether that’s going on a first date for the first time in years, scheduling important screenings likemammogramsor walking into a job interview—you can familiarize yourself with how to calm down and reassure your body that it’s not really under attack in certain intense situations—especially if you know what typically stresses you out.

Below, experts explain techniques for how to calm your nerves that may improve your mental health.

1. Do four rounds of the 4-7-8 deep breathing technique.

Since fight-or-flight mode can cause quick, shallow breaths, try breathing exercises when you need to slow things down, Dr. Gallagher says.

A good technique isthe 4-7-8 methodDr. Albers-Bowling says. To try this, find a place where you can sit with your back straight and place the tip of your tongue against the tissue behind your upper front teeth (it should stay here throughout the exercise). Then, exhale completely (through the mouth) to make a whoosh sound. Close your mouth and inhale through the nose for four counts, hold your breath for seven counts, then exhale completely through the mouth (making another whoosh sound) for eight counts. Do this at least four times to reset your breathing and help your body calm back down, Dr. Albers-Bowling recommends. (If you try the 4-7-8 technique and it isn’t for you, consider a different practice from ourguide to popular deep breathing exercises.)

2. Put on your favorite song—and sing along.

Thevagus nerve runs from your brain to your intestines and plays a pretty important role in regulating your body’s everyday functions: Among other things, it impacts your heart rate, digestion, speech, and mood.3

Note: This article have been indexed to our site. We do not claim legitimacy, ownership or copyright of any of the content above. To see the article at original source Click Here

Related Posts
Pakai Hot Pants Ripped Jeans, Paha Mulus Tante Ernie Terekspose thumbnail

Pakai Hot Pants Ripped Jeans, Paha Mulus Tante Ernie Terekspose

TIDAK disangka, umur Tante Ernie bulan ini memasuki 46 tahun. Meski hampir 50 tahun, dia masih terlihat awet muda. Bertambahnya usia memang tak melunturkan pesona Tante Ernie yang terlihat awet muda. Bahkan, Tante Ernie semakin seksi dengan body goals yang terjaga. Merayakan ulang tahun Ke-46 pada 2 Februari 2022 kemarin, Tante Ernie mengunggah Ig story…
Read More
Doc Who Said COVID Vax Magnetized People Has License Suspended thumbnail

Doc Who Said COVID Vax Magnetized People Has License Suspended

Special Reports > Features — Sherri Tenpenny, DO, "refused" to cooperate with investigation by Ohio's medical board by Michael DePeau-Wilson, Enterprise & Investigative Writer, MedPage Today August 11, 2023 The State Medical Board of Ohio voted to suspend the medical license of Sherri Tenpenny, DO, on Wednesday, after she failed to cooperate with an investigation
Read More
Docs' Liking for Knee Injection Tied to Industry Payments thumbnail

Docs’ Liking for Knee Injection Tied to Industry Payments

Geriatrics > Arthritis — Threefold rate for giving hyaluronic acid shots among those paid more than $100 by John Gever, Contributing Writer, MedPage Today March 20, 2023 Physicians accepting payments from drug and device companies administered significantly more hyaluronic acid (HA) injections to Medicare beneficiaries for knee osteoarthritis, researchers found. Those receiving more than $100
Read More
Can a Stem Cell Transplant Help With MS? thumbnail

Can a Stem Cell Transplant Help With MS?

Please enable cookies. Error 1005 Ray ID: 843aa4cac8cf8b03 • 2024-01-11 05:08:45 UTC What happened? The owner of this website (www.webmd.com) has banned the autonomous system number (ASN) your IP address is in (47583) from accessing this website. Was this page helpful? Thank you for your feedback! Cloudflare Ray ID: 843aa4cac8cf8b03 • Your IP: 89.117.245.16 •
Read More
Index Of News
Consider making some contribution to keep us going. We are donation based team who works to bring the best content to the readers. Every donation matters.
Donate Now

Subscription Form

Liking our Index Of News so far? Would you like to subscribe to receive news updates daily?

Total
0
Share