Sometimes, all you need to do to calm down a bit is to focus on the breath rising and falling from your body. Just stop what you’re doing and work on breathing in and breathing out deeply, and letting yourself take long, careful breaths instead of taking the shorter breaths people tend to take when they’re nervous. Focusing on this can help you feel more calm and centered pretty quickly. Another trick you can try if you’re feeling nervous is to inhale through your nose and push the air out through your mouth slowly. Repeating this ten times can make you feel more calm and centered. Though you can’t ignore your fears or worries forever, if you feel like there’s nothing you can do to address it except to worry more, then you may just want to take your mind off of it for a little while. Do something that you think will help you forget your worries and feel more at ease, such as:  Reading Dancing Singing Getting absorbed in your favorite TV show. When you’re nervous, sometimes it’s because you’re experiencing sensory overload or are just feeling overwhelmed in general. Going into a dark room can help you feel more calm and in control — think of it as an exaggerated version of closing your eyes. The next time you’re feeling nervous, excuse yourself and step into a different room where you can turn out the lights. Concentrate on sitting still and focusing on your breath, and you will begin to feel more in control. If you just focus on the numbers and nothing else, repeating one slowly after another, then you’ll find your breathing returning to normal and will soon begin to relax a bit more. If you’re in public, you can also just count the numbers in your head. If this doesn’t quite do the trick, you can count back up from one to 50 after you count down to one, so you have more time to calm down.
اجعل كل تركيزك منصبًا على التنفس بشكل عميق وصحيح اعمل على تشتيت نفسك. اجلس في غرفة مظلمة لمدة دقيقة. قم بالعد العكسي من الرقم 50.