EMDR or hypnotherapy for nervousness

Everyone feels nervous sometimes. An important presentation, a tense conversation, or an unfamiliar situation can trigger feelings of unease and tension. This is the body's natural response to a challenge. But when nervousness occurs regularly and interferes with your daily life, it may be time to become more mindful and learn effective techniques to manage your nerves.

What is nervousness?

Nervousness is a combination of physical and mental reactions to stressful or unfamiliar situations. It can manifest as:

• An accelerated heart rate and breathing
• Sweating and shaking hands
• Muscle tension or a feeling of being rushed
• Stomach or intestinal complaints, such as a knot in the stomach
• Restless thoughts and worrying about what might happen
• Difficulty concentrating and uncertainty about one's own abilities

While nervousness can be helpful in some cases – as it keeps you alert and prepared for action – it can also become a hindrance if it happens too often or too intensely.

Causes of nervousness

Nervousness can be caused by several factors. It's often a combination of psychological, social, and physical influences.

1. Fear of the unknown

People often get nervous when doing something outside their comfort zone. New situations, like a job interview or a first date, can trigger uncertainty because the outcome is unknown.

2. Perfectionism and fear of failure

When you set high standards for yourself and are afraid of making mistakes, this can lead to intense nervousness. The thought that you can't fail can create so much pressure that you become more nervous than necessary.

3. Overstimulation and stress

A busy schedule, social obligations and constant stimulation from the phone and computer can overload the nervous system, making you more likely to become nervous, even in situations that previously did not cause tension.

4. Social pressure and self-image

People who worry a lot about how others see them can become nervous more quickly in social situations. This can lead to avoidance behavior or excessive worrying about what others think.

5. Physiological factors

Sometimes a physical cause, such as rapid breathing, hormonal fluctuations or a deficiency of certain nutrients, can contribute to increased irritability and nervousness.

How can I help you with nervousness?

As a psychologist, I offer various methods to reduce nervousness and help you experience more peace and self-confidence.

1. EMDR therapy: Letting go of deep-rooted tension

Sometimes anxiety stems from past experiences that have left a lasting impact. EMDR (Eye Movement Desensitization and Reprocessing) is an effective method for reducing unresolved tension and anxiety. During an EMDR session, certain memories and beliefs are activated, while eye movements or other stimuli help reduce their emotional charge. This can help break limiting patterns of fear and uncertainty.

2. Hypnotherapy for deeper relaxation

Hypnosis helps reset your body's automatic response to stressful situations. Through relaxation and visualization techniques, hypnotherapy can help you feel calm and confident in situations that normally evoke tension.

3. Havening Touch: Releasing Emotional Tension

Havening is a technique that uses gentle touch on the arms, hands, and face to calm the mind and reduce negative emotions. This can help soften the physical reactions to nervousness and make you feel more relaxed.

4. Cognitive Behavioral Therapy (CBT)

CBT helps you recognize and change negative thoughts that exacerbate nervousness. By consciously addressing thoughts like "I'm going to mess this up anyway" and transforming them into more realistic and positive thoughts, you can better manage your nerves.

5. Breathing techniques and mindfulness

One of the fastest ways to reduce anxiety is through mindful breathing. By breathing more slowly and deeply, you signal to your body that it's safe and that the stress response isn't necessary. Mindfulness also helps you stay present and not overthink potential problems.

6. Exposure and habituation

When nervousness is related to social situations or performance, a gradual approach can help you become more comfortable with it. This means gradually exposing yourself to stressful situations while applying techniques to stay calm.

Practical tips to immediately reduce your nervousness

In addition to therapy and guidance, there are also a number of simple strategies you can apply immediately to better deal with nervousness.

• Focus on your breathing: Inhale through your nose for four seconds, hold briefly, and then exhale slowly through your mouth for six seconds. Repeat this a few times to calm your heart rate.
• Visualize a positive outcome: Instead of imagining what could go wrong, imagine yourself getting through the situation confidently and relaxed.
• Exercise regularly: Physical activity helps release built-up tension and naturally boosts your mood and energy.
• Use relaxing self-talk: Tell yourself, "I'm in control of this," or "I'm allowed to make mistakes and it doesn't have to be perfect."
• Avoid excessive caffeine and sugary foods: These substances can further excite your nervous system and worsen the symptoms of nervousness.

Nervousness doesn't have to control you

It's normal to feel nervous sometimes, but if it's hindering your daily life, it's time to do something about it. With the right guidance and techniques, you can learn to stay calmer and approach challenges with more confidence.



Do you want to reduce your nervousness and feel relaxed and confident again? Feel free to contact me. Together, we'll explore which approach works best for you, so you can move forward feeling calmer and stronger.