Feeling nervous or having ‘butterflies in stomach’ is a common experience that I had, especially when I in situations like public speaking, exams, or important events. Here are some tips that I used to help you make peace with those feelings:
- Acknowledge The Feelings
- Acceptance: Recognize that feeling nervous is a natural response to stressful situations. Accepting the butterflies can help reduce the intensity of the anxiety.
- Label The Emotions: Sometimes simply naming the feeling (‘I am nervous’) can help manage it better.
- Breathe Deeply
- Deep Breathing: I practiced deep, slow breathing to calm my nervous system. Inhale deeply through nose, hold for a few seconds, and then exhale slowly through mouth.
- Focus on Breathing: Concentrating on breath can distract me from my anxiety and reduce its physical symptoms.
- Re-frame My Thoughts
- Positive Thinking: Instead of seeing nervousness as a negative thing, I re-framed it as excitement or a sign that I care about the outcome.
- Shift Perspective: I reminded myself that the butterflies are a sign that the body is gearing up to perform well.
- Prepare Thoroughly
- Preparation: Whether it is a speech, an interview, or an exam, the more prepared I am, the more confident I will feel. Confidence can reduce nervousness.
- Practice: I rehearsed the situation I am nervous about. The more I familiar with the task, the less anxious I will feel.
- Visualize Success
- Visualization: I imagined myself succeeding in the situation that is causing the anxiety. Visualizing positive outcomes can increase my confidence.
- Mental Rehearsal: I pictured myself staying calm and handling any challenges that arise. This mental preparation can ease the nerves.
- Stay Present
- Mindfulness: I keep focused on the present moment rather than worrying about what might happen. Mindfulness exercises really help me stay grounded.
- Small Steps: I break down the task or event into smaller, manageable steps to avoid feeling overwhelmed.
- Physical Activity
- Exercise: I engaged in light physical activity like walking or stretching to release built-up tension and reduce anxiety.
- Release Energy: Sometimes, the physical sensation of butterflies is just pent-up energy. Moving my body can help release it.
- Connect with Others
- Share My Feelings: I talked about nervousness with someone I trust can be a relief. They may offer reassurance or perspective.
- Seek Support: If possible, I have a friend or colleague for support, or at least know they are rooting for me.
- Embrace the Butterflies
- See Them as Allies: I recognized that the butterflies were part of my body’s way of preparing me to rise to the occasion. Embracing them can turn nervous energy into a positive force.
- Channel the Energy: I used the adrenaline rush to enhance my performance rather than letting it hinder me.
- Learn from Experience
- Reflect: After the situation is over, I reflect on how I felt and what worked to calm my nerves. Over time, I will develop a better understanding of how to manage my butterflies.
- Growth Mindset: I re-viewed each experience as a learning opportunity that will help me handle future challenges more effectively.
