You may be able to relieve nervousness with relaxation techniques or by using positive self-talk, among other tips.
Everyone experiences nervousness at one time or another. It feels like a combination of anxiety, dread, and excitement all at once. Your palms may get sweaty, your heart rate may increase, and you may feel that fluttery nervous stomach feeling.
Anything that causes apprehension or fear can lead to feelings of nervousness. They can be brought on by good experiences and negative ones, such as a first date, a job interview, or attending a funeral.
Nervousness is a common feeling brought on by your body’s stress response. This involves series of hormonal and physiological responses that help prepare you to handle a perceived or imagined threat.
Your body prepares to fight or flee a threat by boosting adrenaline production. Almost instantly, your heart begins to beat faster, your blood pressure rises, and your breathing quickens, increasing your alertness and energy.
Nervousness is a natural response to a stressful event. It’s temporary and resolves once the stress has passed. It can be controlled, even if you’re someone who is more prone to nervous feelings.
Anxiety disorders are psychiatric disorders that develop from a number of complex factors, including genetics, brain chemistry, and life events. Anxiety disorders are long-lasting and uncontrollable without treatment.
People with an anxiety disorder often experience severe feelings of nervousness or worry. These feelings can come on frequently and without an obvious stressor.
People may also experience a number of pronounced physical and mental symptoms that impact their ability to function.
Nervousness is a normal reaction to certain situations. With these tips and a little practice, you can learn how to keep your nerves from getting the better of you.
Feeling those nerves kick in before a big presentation, first date, or important event? You’re not alone. Nervousness strikes even the most seasoned professionals and socially savvy extroverts once in a while.
While some anxiety can help motivate and prime us for challenges, excessive nerves can be crippling, preventing us from performing at our best. Learning how to relax, find your calm, and get rid of those jitters is crucial for success.
In this article, we’ll explore actionable tips to tame those nerves using:
- Breathing techniques
- Physical movement
- Mental exercises
- Soothing rituals
- External aids
- Lifestyle changes
Read on to discover pro strategies for unwinding anxiety, boosting confidence, and tapping into a grounded, focused state when it matters most.
1. Practice Deep Breathing
When we feel nervous, our breathing tends to become rapid and shallow, further escalating tension. Deep, mindful breathing signals our body to relax
Try this technique
- Inhale slowly through your nose, feeling your belly expand.
- Exhale fully through pursed lips, emptying your lungs.
- Repeat for 1-2 minutes until your breathing steadies.
Make deep breaths your instant go-to for calming nerves.
2. Listen to Calming Music
Soothing, mellow music has an uncanny ability to smooth frazzled nerves. The right tunes can relax both your mind and body.
When nerves strike, put on serene instrumental or nature music. Let the harmonious sounds wash over you and quiet inner turmoil.
3. Talk to a Friend
Simply vocalizing anxious thoughts out loud to a friend can help release their grip. And getting some perspective from someone you trust helps ground irrational worries.
Even a quick venting session with a patient listener can calm your system.
4. Get Moving
When we’re nervous, pent up energy gets trapped in the body. Moving helps release it.
Take a short walk, do some stretches, or try techniques like qi gong or yoga. Gentle, flowing movements dissolve tension remarkably fast.
5. Sniff a Calming Scent
Aromatherapy can instantly alter your nervous state. Certain natural scents have proven anti-anxiety effects.
Try diffusing oils like lavender, bergamot, or clary sage. Or inhale from an essential oil bottle when you need on-the-spot relief.
6. Admit You’re Nervous
Attempting to suppress anxiety often backfires. Paradoxically, acknowledging you feel nervous helps you move through it.
Tell yourself, “I feel anxious but I know it will pass. This is just the natural response of my care-about-the-outcome brain.”
7. Visualize Success
Imagine yourself succeeding while remaining cool and confident. Nervous thoughts lose their grip when we mentally rehearse mastery.
Envision yourself relaxed, present and excelling in the situation. Make this the dominant mental movie playing.
8. Be Prepared
Feeling unprepared fuels nerves. Preparation breeds confidence and belief in your abilities.
Invest time in learning, planning and practicing. You’ll feel remarkably less nervous showing up ready to excel.
9. Limit Caffeine
Caffeine exacerbates anxiety by firing up your fight-or-flight nervous system.
Cut back on coffee, energy drinks, and black tea when nerves are in overdrive. Substitute herbal tea and plenty of water instead.
10. Get More Sleep
Fatigue encourages an anxious state of mind. Prioritize sleep in the days before a stressful situation.
Well-rested brains and bodies handle duress far better. Make ample sleep a key part of your pre-game routine.
Lifestyle Shifts for Long-Term Nerve Health
Day-of quick fixes provide relief in the moment. But for lasting confidence, reduce nerves at their roots with ongoing lifestyle adjustments like:
Exercise regularly – Aerobic activity and strength training helps regulate mood, boost resilience, and vent anxiety. Make time to sweat most days.
Meditate – Building mindfulness through meditation techniques lowers stress reactivity over time. Start small with 5 minutes per day.
Adjust your diet – Reduce inflammation and nourish your nervous system by eating more fresh vegetables, fruits, healthy fats and high-quality proteins.
Set boundaries – Getting overloaded compromises your ability to cope. Set boundaries around your time and availability.
Do a tech detox – Unplugging from devices and social media restores mental calm. Schedule regular tech-free blocks of personal time.
Get outdoors – Spend time in nature as often as possible. Nature has direct anxiety-reducing effects.
Limit vices – Alcohol, recreational drugs and even excess caffeine can heighten underlying anxiety. Keep it moderate.
Take up a hobby – Creative or hands-on hobbies promote relaxation during your free time. Find something you enjoy and make time for it.
Hang out with pets – Furry friends have a uniquely calming effect. If you don’t have your own, visit with others’ pets regularly.
Laugh it off – Laughter instantly lightens your mood and is contagious. Seek out humorous people, movies and activities.
Get a massage – Therapeutic touch melts away muscular tension and quiets the nervous system.
Commit to lifestyle tweaks that help you consistently operate from a calmer, more confident state of being. A rock-solid foundation allows you to better handle stressors when they arise.
Putting it All Together
Battling nerves requires having a quiver of techniques at your disposal so you can quickly adapt to any high-pressure situation.
When anxiety strikes, assess what would help most in that moment:
- Do you need a short walk and music break?
- Should you find a quiet place to meditate?
- Talk through your concerns with a supportive friend?
And don’t forget your lifestyle regimen of ample sleep, exercise and a healthy diet to prevent anxiety from building.
Through planned preparation plus go-to in-the-moment tricks, you can master your mentality and become less reactive to stress. Nerves lose their power over you.
It’s possible to nurture an underlying sense of calm you can call upon when the stakes feel high. You don’t have to remain hostage to anxiety and doubt. Commit to regularly strengthening the skills that enable grace under pressure.
With a bit of finesse, you can override those pesky nerves and shine brightly when it matters most. You’ve got this! Now get out there and make those butterflies fly in formation.
Get into a positive headspace
A lack of confidence or worrying that you’ll mess up are often to blame for nervousness. When you begin to doubt your abilities, find ways to get yourself into a more positive frame of mind.
To do this, use positive self-talk or envision your desired outcome. Putting on an uplifting song or movie can also work wonders.
Call your mom, your best friend, or anyone else you trust. Sharing your feelings with someone you feel comfortable with helps put things in perspective. They can help you see the situation in a more rational light.
A 2014 study showed that sharing your feelings with someone else, especially someone who’s been through a similar situation, can reduce stress and make you feel more positive.
Don’t be afraid of nervousness
In an uncomfortable situation, remind yourself that nervousness is normal, and it can even be helpful.
Most of us feel this way when presented with new challenges and opportunities. Ultimately, these experiences help us grow.
Nervousness is your body’s way of preparing you for what’s coming, which is usually something that’s outside your comfort zone. Letting go of your fear and accepting that it’s a completely natural experience can help keep your nerves in check.
You can’t always predict or plan for everything that life throws your way. However, there are some work and social situations that you can prepare for in advance. These include:
- practicing for a scheduled work presentation or meeting
- having a friend or loved one accompany you to an event or appointment
- allowing extra time to get ready for work, dates, or other social events
How To Cure Nervous Habits
How do you get rid of nerve pain?
Here’s how: physical activity boosts blood flow to nerves and helps reduce inflammation. Practice yoga. Yoga provides nerve pain relief in three ways: by strengthening the body, (thereby improving posture), increasing flexibility and promoting relaxation.
How does one control nerve damage?
Nerve damage can be controlled by early diagnosis and treatment. This can be done by managing the underlying condition that led to development of peripheral neuropathy at earliest-diabetes, alcohol, arthritis, etc. Make healthy diet choices rich in fruits, vegetables, vitamins. Avoid any factors that can cause or worsen the nerve Damage-repetative motions, toxic chemicals, cramped positions, etc
How do I get rid of anxiety & nerves?
To make your massage the most relaxing, rub some aromatic oil or scented lotion into your skin. Meditate. Meditating makes you focus on the present instead of your nerves. Even just a few minutes of meditation each day can help to ease your anxiety and nerves, and let things that worry you roll off your shoulders.
How can I keep my nerves in check?
Letting go of your fear and accepting that it’s a completely natural experience can help keep your nerves in check. You can’t always predict or plan for everything that life throws your way. However, there are some work and social situations that you can prepare for in advance.
