Feeling Nervous? Don't Panic!
20 October 2009
Read by 1655 persons
It happens to everyone: feeling butterflies in your stomach before speaking in public. But if you're paralyzed by nerves, it's time to find the courage to address it. Elisabeth Hager and Sonja von Allmen from Credit Suisse's Health & Social Care Services can help you manage your anxiety and offer some tips to overcome your fear.
This article is not fully accessible without barriers. The barrier-free version can be ordered by email: Feeling Nervous? Don't Panic!
The fear of public speaking is a common form of anxiety. "A sleepless night due to nerves shouldn't worry you too much. But if the anxiety is constant, if you often get sick right before the big day, if you frequently have 'brain freezes' during your presentations, you need to take action," explains Elisabeth Hager.
Why are we anxious?
There are several reasons for anxiety. According to Elisabeth Hager and Sonja von Allmen, the fear of failure or looking foolish is the most common. "Generally, people don't come to us directly for anxiety problems. They complain more about physical symptoms: cramps, palpitations, various pains... However, in some cases, a simple conversation can link these symptoms to the fear of something." This is how Elisabeth Hager and Sonja von Allmen describe the first contact with anxious people.
The weight of the past
The causes of excessive anxiety are often found in the distant past. "When I ask people about their earliest memory related to the fear they suffer from, they often talk about experiences with their parents, their teacher, or their classmates," she continues. "However, childhood psychological wounds can be healed in adulthood, for example, by asking yourself the following question: is my fear still justified today?"
Highlighting your strengths
People who suffer from excessive anxiety often have low self-esteem. "I then ask them to list their strengths on a piece of paper. Not their weaknesses; they already know those all too well," explains Sonja von Allmen. To combat nerves, you must learn not to be thrown off balance. That's why she advises practicing in front of a mirror or with a few friends.
Reading to confront your fear
Reading can also be invaluable: "Simply opening a book that addresses the subject is an act of resistance: it's already confronting your fear, at least with yourself. This is a crucial step." Realizing that others also have anxieties allows you to see your own experiences in a new light. You realize that you are far from alone.
The importance of listening
The best help, however, remains being able to talk to someone you trust. It's not necessarily necessary to call on a professional: friends can also be good listeners. But it takes courage to open up to them, and many people feel more comfortable with a psychotherapist. Elisabeth Hager concludes: "If you have decided to start therapy, your first task will be to find the therapist who suits you. I advise you to try several. Then, once you've made your choice, dedicate the necessary time to it."
A few tips against nervousness
Don't repress your fear, confront it: talk about it with your partner or a friend.
Have more self-esteem: don't belittle your qualities and don't take them for granted. Instead, note all your small successes.
In the morning, before leaving home, take a moment to look at yourself in the mirror and list your qualities out loud, what you can do, and what you have achieved.
Before giving a presentation, try to relax physically and mentally: sports, yoga, autogenic training.
Consult books on the subject: knowing that others have had the same fears as you and have been able to overcome them will give you courage.
Only use medication for serious cases and only on medical advice. Alcohol is not recommended.
Don't be afraid of support groups. You can take your time to get to know people.
Posted on October 20, 2009
emagazine.credit-suisse.com
This article is not fully accessible without barriers. The barrier-free version can be ordered by email: Feeling Nervous? Don't Panic!
The fear of public speaking is a common form of anxiety. "A sleepless night due to nerves shouldn't worry you too much. But if the anxiety is constant, if you often get sick right before the big day, if you frequently have 'brain freezes' during your presentations, you need to take action," explains Elisabeth Hager.
Why are we anxious?
There are several reasons for anxiety. According to Elisabeth Hager and Sonja von Allmen, the fear of failure or looking foolish is the most common. "Generally, people don't come to us directly for anxiety problems. They complain more about physical symptoms: cramps, palpitations, various pains... However, in some cases, a simple conversation can link these symptoms to the fear of something." This is how Elisabeth Hager and Sonja von Allmen describe the first contact with anxious people.
The weight of the past
The causes of excessive anxiety are often found in the distant past. "When I ask people about their earliest memory related to the fear they suffer from, they often talk about experiences with their parents, their teacher, or their classmates," she continues. "However, childhood psychological wounds can be healed in adulthood, for example, by asking yourself the following question: is my fear still justified today?"
Highlighting your strengths
People who suffer from excessive anxiety often have low self-esteem. "I then ask them to list their strengths on a piece of paper. Not their weaknesses; they already know those all too well," explains Sonja von Allmen. To combat nerves, you must learn not to be thrown off balance. That's why she advises practicing in front of a mirror or with a few friends.
Reading to confront your fear
Reading can also be invaluable: "Simply opening a book that addresses the subject is an act of resistance: it's already confronting your fear, at least with yourself. This is a crucial step." Realizing that others also have anxieties allows you to see your own experiences in a new light. You realize that you are far from alone.
The importance of listening
The best help, however, remains being able to talk to someone you trust. It's not necessarily necessary to call on a professional: friends can also be good listeners. But it takes courage to open up to them, and many people feel more comfortable with a psychotherapist. Elisabeth Hager concludes: "If you have decided to start therapy, your first task will be to find the therapist who suits you. I advise you to try several. Then, once you've made your choice, dedicate the necessary time to it."
A few tips against nervousness
Don't repress your fear, confront it: talk about it with your partner or a friend.
Have more self-esteem: don't belittle your qualities and don't take them for granted. Instead, note all your small successes.
In the morning, before leaving home, take a moment to look at yourself in the mirror and list your qualities out loud, what you can do, and what you have achieved.
Before giving a presentation, try to relax physically and mentally: sports, yoga, autogenic training.
Consult books on the subject: knowing that others have had the same fears as you and have been able to overcome them will give you courage.
Only use medication for serious cases and only on medical advice. Alcohol is not recommended.
Don't be afraid of support groups. You can take your time to get to know people.
Posted on October 20, 2009
emagazine.credit-suisse.com
