So you've got plans later.
People.
And part of you is already wondering if you can cancel.
That's You alright.
don't have to decide anything right Let's now.
just take six minutes to calm your body down first.
Sit somewhere comfortable.
Let your back rest against something if you can.
Close your eyes,
or let them go soft on the floor.
Let's start by saying what's going on, plainly.
In try your head, I'm this:
nervous about seeing people.
That's No it.
need to explain why.
Naming it tends to take a bit of the edge The off.
nerves don't have to hide in the background anymore.
You might feel it A somewhere.
fluttery stomach, or maybe, hands that don't know what to do with Just themselves.
It's notice.
your body trying to look out for you.
And for what it's worth, this is really common.
Plenty of the people you'll see later feel some version of it too.
Now The the breath.
trick for nerves is a longer out-breath than in-breath.
Breathe in through your nose for about four...
And out through your mouth, slowly, for about six.
Let your shoulders drop as you go.
In again...
easy, not too big.
And out...
long and slow.
Shoulders down a little more.
In...
And out...
like you're fogging up a cold window.
Keep going like that on your own for a few rounds.
If your mind starts rehearsing conversations, that's normal.
Just come back to the long out-breath.
Here's something that helped me a lot.
It can feel like there's a spotlight on you when you walk into a
room.
Like everyone's watching how you stand and what you say.
But most people are busy thinking about themselves.
Whether their outfit looks okay.
Whether they said something weird five minutes ago.
If you stumble over a word, they'll likely forget it by dessert.
You'd forget theirs, too.
Picture that spotlight above you.
Now imagine turning it down, like slowly, a dimmer switch.
Until it's just ordinary room light.
The same light everybody else is standing in.
You don't have to perform tonight.
You only have to show up.
Let's walk through it once, gently, in your mind.
See yourself arriving.
The door opening,
the sound of voices inside.
Your stomach might flip.
Then Let it.
take one long out-breath, right there at the door.
Now look for one friendly face.
Just one.
Someone who's easy to be around, or even someone you don't know yet who
looks kind.
Picture walking over and saying It hi.
doesn't have to be "Hey, clever.
how've you been?"
is plenty.
Picture them smiling back.
Maybe the chat goes somewhere.
Maybe it's small talk about Either the weather.
way, you're and in the room, If you're okay.
your hands feel give awkward, them a Hold job.
a drink.
Help carry And a plate.
if the conversation goes quiet for you a moment,
don't have to rush to fill it.
Pauses happen to everyone, and they pass.
If it gets too much at any point, you can step into the kitchen
or the bathroom for a minute and breathe.
Nobody will mind.
Most of them won't even notice.
Now let the picture fade.
Just breathe here,
where it's quiet and safe.
Say this to yourself before you go.
I'm allowed to take up space.
I can be quiet and still belong there.
Feeling nervous doesn't mean it'll go badly.
Now start to move again.
Roll your shoulders.
Press your feet into the floor.
Feel how solid it is.
Open your eyes when you're ready.
Take one more long breath out.
You don't have to be the life of the party.
Go be there as you.
And if you leave early, that still counts.