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This article was co-written by Masha Kouzmenko. Masha Kouzmenko is a meditation coach and co-founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga lessons to young adults. enterprise. She has over five years of experience teaching meditation and yoga, specializing in guided meditation techniques. She holds a bachelor’s degree in economics from the University of California, Berkeley.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,685 times.
You find yourself really excited about a big event. You may find it difficult to sit still, breathe evenly, or get a good night’s sleep. Preparing your mind and body for an event by relaxing is very important. Entering the event comfortably will make you more successful.
Steps
Preparing for the Event
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Avoid caffeine. Do not drink caffeinated beverages after 12 noon the day before your event. [1] X Research Source Caffeine increases your response and perception of stress. If you’re really stressed about the event, using caffeine will make your body more responsive to stress. [2] X Research Source You’ll feel more relaxed if you don’t eat or drink caffeine (such as socpa, tea, soda, coffee).
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Do exercise. Gentle exercises like walking, yoga, or gardening will help you feel more relaxed. [3] X Source of Research Exercise increases the feel-good hormone endorphins in the brain, reducing stress and helping you sleep better. [4] X Trusted Source Mayo Clinic Go to Source Make sure you work out in a form you really enjoy. Exercise shouldn’t be seen as a burden, but should help you relax before the event.
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Listen to soothing music. Music can help you calm down and relax before an event. [5] X Research Source Avoid listening to fast-paced music or hard rock. Music will distract you from the event and reduce stress hormones. Turn on loud music so you can immerse yourself in it. [6] X Trusted Source Mayo Clinic Go to Source
- If you don’t like music, try other creative hobbies to distract your mind like writing, sketching or drawing.
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Take a shower. A warm bath or shower will help you relax and get a good night’s sleep before your event. [7] X Sources of Research Add chamomile, lavender or mandarin peel, or Agarwood essential oil to your bath for an extra boost. [8] X Research Source As you soak in the tub, try not to think about your event. Close your eyes and take a deep breath.
- Soak in the tub for about 15-20 minutes for best results.
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Call family and friends. A good support system can help you keep your excitement under control. [9] X Trusted Source Mayo Clinic Go to Source Family and friends know you well and they want the best for you. If you don’t want to talk about the event, they will help take your mind off it, let them know how you feel. Surely they will give you words of encouragement.
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Positive thinking. Believe that the best possible outcome at the event will come true. If you have negative thoughts about the event, counter them with positive and assertive thoughts. [10] X Trusted Source Mayo Clinic Go to the source Find ways to create a positive circle about the situation. Instead of saying “This is too hard” say “I’ll do this well”.
- Surround yourself with optimists ahead of your event. Negative people can add to your stress and make you doubt yourself.
Using the Relaxation Method
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Try to breathe deeply. Find a quiet space where you won’t be distracted and choose a comfortable position. It is best to sit or recline instead of lying down because you may oversleep. Now think of a point below your navel and feel the breath coming in and out through that point. Inhale deeply, then exhale like deflate a balloon. Breathing slowly and deeply will improve the flow of oxygen in your body and help you relax. [11] X Cleveland Clinic Trusted Source Go to Source
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Try meditation . Go to a quiet location, choose a comfortable position, and keep your back straight. Lower the brightness or turn off the lights. Focus on your breath. Notice the feeling of the air entering and leaving your body or the sound as you breathe. Breathe deeply and focus on your breath. [12] X Research Source There are times when your thoughts will be distracted, but bring your thoughts back to your breath. [13] X Research Source
- Focus on being aware and bringing your thoughts to your breath instead of forcing your mind to stop wandering. [14] X Research Source
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Use imagination. Visualize a place or a time where you feel so relaxed and peaceful. Close your eyes and imagine yourself going to that place. Think about the time of day, the colors, the scents, the sounds, the textures, and the people there. Use all your senses as you visualize. Try doing this for a few minutes before you go to bed. [15] X Research Source
- Sit in a quiet location and wear loose, comfortable clothing as you envision. [16] X Trusted Source Mayo Clinic Go to Source
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Muscle relaxation. Find a place where you won’t be disturbed and spend 15 minutes. [17] X Research Source During the exercise, you’ll focus on contracting and relaxing each muscle group (eg, legs, lower calves, whole legs, glutes, abs, chest, neck, and shoulders) . Start by relaxing and contracting the muscles in your big toe and work your way up to your head and neck. Contract your muscles for 5 seconds, then relax for 30 seconds. [18] X Trusted Source Mayo Clinic Go to Source
- Once you’ve completed all the muscle groups, stop and enjoy the relaxation.
Advice
- Feeling nervous and anxious before an event is completely normal.
- If your mind starts to strain, try doing something unrelated to the event and it will distract you.
- Maintain focus on your breathing, especially when you are breathing rapidly.
- Stretching parts of your body as far as possible also works.
- Preparing for an event, like preparing for a vacation, can help you find something to do and help you feel more prepared.
- Do something that requires intense concentration like drawing or writing. In this way, you will gradually become fully focused on that activity, instead of what you were worried about earlier.
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This article was co-written by Masha Kouzmenko. Masha Kouzmenko is a meditation coach and co-founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga lessons to young adults. enterprise. She has over five years of experience teaching meditation and yoga, specializing in guided meditation techniques. She holds a bachelor’s degree in economics from the University of California, Berkeley.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 1,685 times.
You find yourself really excited about a big event. You may find it difficult to sit still, breathe evenly, or get a good night’s sleep. Preparing your mind and body for an event by relaxing is very important. Entering the event comfortably will make you more successful.
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