{"id":3998,"date":"2023-05-21T05:25:34","date_gmt":"2023-05-20T22:25:34","guid":{"rendered":"https:\/\/loudhdtv.com\/how-to-calm-your-nerves-before-a-big-event\/"},"modified":"2023-05-21T05:25:34","modified_gmt":"2023-05-20T22:25:34","slug":"how-to-calm-your-nerves-before-a-big-event","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=3998","title":{"rendered":"How To Calm Your Nerves Before a Big Event"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">I<\/span>n late April, I had the honor of throwing the ceremonial first pitch at a Miami Marlins game. Leading up that moment, I was ecstatic. I <em>may <\/em>have screamed, and jumped up and down (more than once) at home in celebration. And, simultaneously, my nervousness set in. I was feeling anything but calm, cool or collected.<\/p>\n<p>\u201cNerves are essentially your <a href=\"https:\/\/www.wellandgood.com\/regulate-your-nervous-system\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/regulate-your-nervous-system\/\">parasympathetic nervous system<\/a> falsely sensing \u2018danger\u2019,\u201d says <a href=\"https:\/\/doctors.umiamihealth.org\/provider\/Michael+Gerald+Baraga\/525565\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/doctors.umiamihealth.org\/provider\/Michael+Gerald+Baraga\/525565\">Michael Baraga<\/a>, MD, FAOA, senior medical director for the <a href=\"https:\/\/www.mlb.com\/marlins\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mlb.com\/marlins\">Miami Marlins<\/a> Major League Baseball team. And prepping for any kind of big day can be nerve wracking\u2014especially if your upcoming milestone or life event entails something you\u2019ve never done before, such as performing for an audience, completing a challenging job presentation, getting married in front of loved ones, or <a href=\"https:\/\/www.wellandgood.com\/marathon-training\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/marathon-training\/\">running a marathon<\/a>.<\/p>\n<p>Although I can run many miles and take studio fitness classes like a pro, never have I ever (now, or while growing up in South Florida) played in a baseball or softball league\u2014I was more of a soccer, runner, and tennis girl, but I digress. In short: My ball-throwing experience is limited.<\/p>\n<p>In the weeks leading up to my game-day pitch debut, I reached out to experts for their advice on how to calm your nerves before a big event\u2014along the way, I learned some things first hand too. Here are the tips that can help anyone calm down in the days (and hours) leading up to a major milestone.<\/p>\n<h2>How to calm your nerves before a big event<\/h2>\n<h3>1. Visualize success and do your research<\/h3>\n<p>One powerful piece of advice that I\u2019ve heard time and time again is to visualize your future self having success. <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fshop-links.co%2F1808806283327275470%3Fu1%3DSTMSLS-1064059&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-calm-nerves-before-big-event%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/instagram.com\/chrissyionno?igshid=NTc4MTIwNjQ2YQ==\">Christina Ionno<\/a>, a meditation teacher at <a href=\"https:\/\/www.sage-sound.com\/\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sage-sound.com\/\">Sage + Sound<\/a> in New York City, explains that this conceptualization is the version of you that has moved past all obstacles and has achieved all of their goals and dreams. (Sounds lovely, right?)<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/how-to-calm-nerves-before-big-event\/\" current-title=\"How To Calm Your \u2018Big Deal Energy\u2019 Nerves Ahead of Major Milestone Events\" current-image=\"IMG_2023-5-20-072046-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-11-20\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/how-to-calm-nerves-before-big-event\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/how-to-calm-nerves-before-big-event\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/how-to-calm-nerves-before-big-event\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>Visualization\u2014like reviewing a race course route, watching footage of other people complete the same task, or looking at video of the venue you\u2019ll be performing in (if, say, you\u2019re giving a big speech)\u2014can be helpful here in order to get a grasp on what\u2019s to come including the setting, the audience, and the space. My first stop was YouTube, which afforded me the ability to watch videos of great first pitch successes (and compilations of those who did not fare so well).<\/p>\n<h3>2. Practice, practice, practice<\/h3>\n<p>If I wasn\u2019t already nervous, watching the <a href=\"https:\/\/www.youtube.com\/watch?v=YN8WRNkrYLI\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.youtube.com\/watch?v=YN8WRNkrYLI\">first pitch that 50 Cent gave at CitiField<\/a> had me reeling with anxiety. So my best advice is to practice until you feel comfortable with the new task at hand\u2014and enroll a friend who is familiar with the task at hand or may be able to refer you to an expert to help you prepare. I, for one, recruited someone close to me who happened to be a former college baseball player. We practiced at a local park once a week.<\/p>\n<h3>3. Get a good night\u2019s sleep<\/h3>\n<p>It may sound simple, but it\u2019s necessary. Dr. Baraga, who is also an orthopedic surgeon at the <a href=\"https:\/\/umiamihealth.org\/en\/treatments-and-services\/sports-medicine-institute\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/umiamihealth.org\/en\/treatments-and-services\/sports-medicine-institute\">University of Miami Sports Medicine Institute<\/a>, recommends <a href=\"https:\/\/www.wellandgood.com\/sleep-calculator\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sleep-calculator\/\">at least seven hours of sleep<\/a> every night, but especially before major events. When you\u2019re prepping for a big test, work opportunity, or anything that takes effort, the brain needs rest and recovery, too.<\/p>\n<p>A few hours northwest of Miami, in Bradenton, Fla., strength and conditioning coach <a href=\"https:\/\/www.gssiweb.org\/en\/about\/Our-Team\/brandon-shepherd-ms.-cscs\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.gssiweb.org\/en\/about\/Our-Team\/brandon-shepherd-ms.-cscs\">Brandon Shepherd<\/a>, CSCS, of <a href=\"https:\/\/www.gssiweb.org\/en\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.gssiweb.org\/en\">Gatorade Sports Science Institute<\/a> echos that sentiment. \u201cWhile it is important to be prepared through training or practice leading up to an event, taking adequate time to rest throughout training and before an event is recommended to perform optimally,\u201d he says. \u201cSleep is one way we can help improve recovery and help us perform at our best.\u201d<\/p>\n<p>With earplugs and an <a href=\"https:\/\/www.wellandgood.com\/sleep-eye-mask-helpful\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sleep-eye-mask-helpful\/\">eye mask in tow<\/a>, the evening before my big day (aka my Major League Baseball debut), I checked into <a href=\"https:\/\/nationalhotel.com\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/nationalhotel.com\">The National Hotel<\/a> in South Beach, a 20-minute commute from The National Hotel to LoanDepot Park where the Marlins play, to get a restful night of sleep. Although there\u2019s a time and place for pool parties and loud music until 1 a.m., and it\u2019s usually South Beach in Miami, I opted for a hotel that would provide a quiet room without mid-slumber beat drops.<\/p>\n<h3>4. Breathe<\/h3>\n<p>It sounds simple enough, but sometimes we (I mean me) forget, either by holding breaths for too long or taking in a superficial amount of air. Miami Marlins pitcher <a href=\"https:\/\/www.mlb.com\/player\/jesus-luzardo-666200\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.mlb.com\/player\/jesus-luzardo-666200\">Jesus Luzardo <\/a>says he <a href=\"https:\/\/www.wellandgood.com\/deep-breathing-techniques\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/deep-breathing-techniques\/\">practices deep breathing<\/a> to take his heart rate down, in an effort to keep calm. \u201cI pick something in the stadium\u2014whether it\u2019s the flag or the screen in center field \u2014 and I\u2019ll just stare at it, and breathe a couple times.\u201d<\/p>\n<p><a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSLS-1064059%26url%3Dhttps%253A%252F%252Fwww.linkedin.com%252Fin%252Fvibaychandran&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhow-to-calm-nerves-before-big-event%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.linkedin.com\/in\/vibaychandran\">Vibay Chandran Weisbecker<\/a>, a corporate meditation teacher for Mindbody and ClassPass, suggests alternate nostril breathing to help focus and calm the mind. This is an exercise anyone can put into practice at any time and any place.<\/p>\n<p><strong>How to:\u00a0<\/strong>To begin, take a full breath in, then holds your left nostril closed with your right index finger to exhale and inhale through the right nostril. Then release the left nostril and close the right with your right thumb to exhale and inhale from the left nostril.<\/p>\n<p>Weisbecker suggests alternating nostrils 10 times. \u201cYou can return to normal breathing after this,\u201d he says.<\/p>\n<h3>5. Jump around<\/h3>\n<p>Truthfully, I didn\u2019t expect <a href=\"https:\/\/www.wellandgood.com\/shaking-release-trauma\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/shaking-release-trauma\/\">moving in place would help calm my nerves<\/a>, but Dr. Baraga says <a href=\"https:\/\/www.wellandgood.com\/boost-feel-good-hormones\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/boost-feel-good-hormones\/\">movement can help boost endorphins<\/a>, one of the happy hormones in your body. \u201cGet moving\u2014go for a brief walk, run, or do jumping jacks in place,\u201d he says. If nothing else, it was a helpful distraction before taking the mound. Before my first pitch, I started bouncing from one foot to the other while positioned just outside the foul line that connects third base and home plate.<\/p>\n<h2>Remember: No one expects perfection<\/h2>\n<p>As I approached the mound with a jog, I had an epiphany. While I\u2019m not trying to be a professional athlete in this lifetime, the stress I was putting on myself, at times, felt like I was trying out for the team. (And perhaps you\u2019re thinking the same thing: That having all eyes on you means this is your one shot to perform like a seasoned professional at their best.) Well, no.<\/p>\n<p>\u201cTake the pressure off yourself,\u201d says Shepard. \u201cYou aren\u2019t a baseball player and your ability to throw a pitch well doesn\u2019t determine your value. And let\u2019s be honest, even if things don\u2019t go as planned, you won\u2019t be the first person to ever throw a bad pitch and you won\u2019t be the last!\u201d<\/p>\n<p>And he was right. Fortunately, my first pitch went smoothly\u2014right into the glove of the team\u2019s mascot Billy the Marlin. I was relieved (both mentally and from my pitching duties) and immediately disqualified myself from first-pitch-fail video montages on YouTube.<\/p>\n<p>Now, as I hang up my figurative jersey, without the looming worry of game day, I can use these tried and true tips for my next big-deal milestone\u2026whatever that may be.<\/p>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In late April, I had the honor of throwing the ceremonial first pitch at a Miami Marlins game. Leading up that moment, I was ecstatic. I may have screamed, and jumped up and down (more than once) at home in celebration. And, simultaneously, my nervousness set in. I was feeling anything but calm, cool or &hellip;<\/p>\n","protected":false},"author":3,"featured_media":3999,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-3998","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3998","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3998"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3998\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/3999"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3998"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3998"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3998"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}