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NERVY IN NORTH CAROLINA

People consistently rank public speaking and other forms of public presentations, like weddings, higher than death when polled about their worst fears. In fact, your mental and physical reactions are among the most universal of stress responses. While statistics on brides downing anti-anxiety medicine on their way to the altar are not readily available, we do know that Valium (a tranquilizer) was at one time the most prescribed drug in the country. Therefore, you can bet your bouquet that some brides and brides-to-be are probably chemically calming down, too.

Since you have about eighteen months until you tie the knot, why not bone-up on some stress- and anxiety-reduction exercises before finding a doctor to write you a prescription? Below is a deep-breathing exercise that works wonders to calm the nerves of students, professionals, performers, and of course, the wedding-bound, when faced with sudden and stressful situations. This technique pronounces the movement of your diaphragm (a muscle in the center of your chest cavity) which in turn, sends chemical signals to your heart (via the vagus nerve) to slow down. This results in a decreased breathing rate, reduced muscle tension, clearer thinking, less sweating, and a calmer stomach. Try it now, so that you can use it when you really need it... like on your big day.

1. Inhale deeply. Your abdomen and stomach should rise as you inhale.
2. Hold your breath for 3 - 4 seconds and think to yourself, "I am warm."
3. Exhale and think, "I am calm." Imagine all of the tension leaving your mind and body with each exhalation.
4. Breathe normally for 10 seconds.
5. Repeat steps 1 - 4 three or four times.

Regular aerobic activity and sufficient sleep also work to reduce overall stress, while reduced intake of chemical stressors, like caffeine, can prevent exacerbation of everyday tension that you may carry around like a garter.

Tranquilizers, anti-anxiety medicines, and beta-blockers have shown to be very helpful to some people. However, even if you and a health care provider decide that a certain medication is right for you, continue using these and other stress-controlling exercises to help ensure that pills don't become your only way to relax. It also may be a good idea to talk with a therapist or counselor one-on-one at your college so you can discuss stress and anxiety management techniques and strategies.  Check out Athletic performance anxiety in Alice's Emotional Well-being archives for some additional tips.

Alice

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