How to manage nervousness

Nervousness is the body’s primary response to a perceived danger or threat to survival. 


A large amount of hormones and chemicals are then released in response, causing a number of unpleasant changes for the body. 


Of course, it can be helpful to feel nervous to a certain extent, as it improves concentration and increases performance by boosting enthusiasm and alertness. 


However, too much nervous response can negatively affect performance and chances of taking positive risks in the future.


You can learn to manage these changes in the body and direct the thoughts that flow from them, which will give you a sense of control over the stressful situation. 


1. Prepare to support a stressful situation

How to manage nervousness 1

Evaluate your nerves. 


To find out what you can do to help calm your nerves, take the time to evaluate your symptoms. 


In this way, you can focus on the ways to calm down that produce the best results on you. Common symptoms include: 

  • perspiration 
  • dry mouth 
  • the tremors 
  • palpitations 
  • difficulty concentrating 
  • stuttering or trembling voice 
  • increased heart rate 
  • dizziness
  • shallow breathing biting your nails or procrastinating 
  • adopting a defensive stance (such as crossing arms or legs) 

Practice in advance


In all fields, the human being increases his self-confidence and his abilities by training. 


Try to imagine what it would be to succeed what makes you nervous. Visualize yourself as you succeed and confidently achieve the goals you have set for yourself in this situation. 


Do not try to plan everything perfectly (otherwise you will be responsible for failure). 


Although the nervousness does not completely disappear, the time during which you feel it throughout the event will decrease rapidly with experience.




Try to learn some techniques to breathe deeply and relaxed.


These techniques will help you prepare the moment and can even be applied when you are very nervous. 


Whether you tend to breathe in a shallow, controlled manner or breathe too quickly, taking deep breaths will help you breathe more effectively. Thus, your body will receive more than it needs to go through a moment of big energy debauchery. 


Also, relaxed breathing will relax your highly stimulated autonomic system. 


turn indecisive thoughts into affirmations


Nervousness is just a stream of adrenaline that leads to energy production. 


Therefore, when you are nervous, your mind spends time have innumerable thoughts that match the intense state of stress you feel, as I can not do it or I’m not talented enough. 


Although you can not stop these ideas from coming to your mind, you can replace them with affirmations. 


These are positive descriptions of your ability, which you emit in the first person singular. 


The following examples are affirmative statements that you can use to fend off negative thoughts and reduce their impact on you. 

  • I am the best candidate for this position. 
  • I am fully qualified to give this performance and I will do it. 
  • I can stand this. 
  • They want me to pass this test and I will succeed. 

Use visualization techniques


Imagine taking part in the event that makes you nervous, and visualize yourself not only succeeding, but doing it beyond anything you’ve imagined.


Feel confident and resolute, and focus on the small details of what is happening around you. 


Review the entire succession of events and adopt the feeling of success that results. 


This technique is frequently used by athletes and has proven very effective in increasing confidence at the crucial moment .


For example, if you’re nervous about talking to a person you like , imagine yourself being funny , and think about how you engage the conversation to make everyone laugh, and see the crush look at you in a whole new way. 


Accept your personality and skill level


To focus on what you do rather than being shy, you need to accept your skill level. 


If speaking in public is not your forte, do not judge yourself too harshly for an occasional mistake or if you lose your place. 


Having realistic expectations based on your skill level also allows you to more easily give up the overly critical attitude towards yourself that is often caused by nervousness. 


Accepting your level of competence means that you honestly evaluate your strengths and weaknesses in order to formulate realistic expectations.


2. Calm your nerves on the spot 

How to manage nervousness 2

Start in strength


Get ready to have a clearly defined starting point, so you have a boost that will allow you to move forward for the rest of the time. 


For example, if you are at a job interview, prepare a sentence to appreciate one aspect of the business. 


Move your focus from you to the subject


Those who are prone to feeling nervousness generally think more of themselves rather than what they do. 


Nervousness can be doubled if you think too much about the cause of your nervousness (an interview or review) as a reflection of yourself and your potential. 


Try to replace your thoughts about how you are doing and what others think of you, through repetitions of what you do. 


It can be the material that will be evaluated, or the lyrics of a song you play. 


Take care


Facial expressions, gestures and intonation are all signs that show if you are nervous or not. 


When you become aware of these details about yourself, you can create the distance required to adopt the best posture and make the appropriate gestures that will reflect your self-confidence. 


By changing these aspects of your appearance, you make yourself feel like you’re not nervous. 


When you undergo body changes, your mind naturally follows. 


Body postures that indicate nervousness, and that you should try to get rid of, include restlessness, sluggishness, defensive posture, refusal of eye contact or scarcity, and the fact to scratch your face or nose 


Take your time


Rushing to do what makes you nervous will only confuse others and show how nervous you feel. 


If the situation leads you to speak (and this is usually the case), do not forget to speak slowly and slowly. 


Slowing down your speech will help you understand more clearly, and lowering the pitch will slightly reduce the likelihood of your voice breaking or squealing. 


3. Make long-term changes 

How to manage nervousness 3

Allow yourself to feel really nervous


If you often feel nervous, try slowing down and letting yourself feel that nervousness without resisting it. 


Do not limit the time you spend on it. Just let your emotions flow freely for as long as you need to


You will feel very bad for a few moments, then suddenly you will pull yourself together. 


This is an important exercise to teach you that nervousness is not a long-term threat (as we often tend to perceive it).


Get rid of your nervous tics


Do you have a habit of shaking or moving your legs when sitting? Try to identify your nervous twitches and body language, or have someone help you do it. 


You can stop using these behaviors intentionally, by monitoring and correcting the tic when you do it, or by giving yourself small punishments when you adopt them. 


For example, you can snap a rubber band on your wrist. 


Doing this will calm the nervousness caused by these behaviors, and change the way people behave towards you. 


These two changes will increase your self-confidence over time.


Do not be too perfectionist


Nervousness often stems from placing too much emphasis on our imperfections, while ignoring what we do well and judging our own mistakes too harshly. 


Even if you make mistakes, stay calm and realize that everyone can be wrong. In addition, there is nothing more impressive than to regain grace afterwards and to continue moving forward.


Go jogging


It is important to maintain an active lifestyle in order to have a healthy body and mind. 


Jogging or any other physical activity will help you produce adrenaline, and eliminate the nervous twitches it produces. Regular exercise will allow you to be calm each day, reduce tension and stress, and increase your energy. 


You can think of it as a preventive measure against moments of great stress. 


Regulate your sleep


Even if you have a nervous breakdown, try to sleep between 7 and 8 hours a night.


The addition of lack of sleep and fatigue reduces your ability to handle stressful situations, and you could find yourself in a bad mood while being unable to concentrate. 


Just as it is important to have a good night’s sleep before facing the event that makes you nervous, sleep also reduces anxiety in genera 


Learn relaxation exercises


Instead of trying to relax by going on the Internet or watching TV, try practicing relaxation techniques that have a physical effect on the mind. 


For example, breathing deeply relaxes a main nerve that goes from the diaphragm to the brain, sending a message to the whole body and telling it to relax. 


These exercises are very useful for preparing to face particularly stressful situations. 


The following methods are the most popular for having a relaxed lifestyle: 

  • the deep breathing 
  • the progressive muscle relaxation 
  • the Yoga 
  • the meditation with mantras 

Keep a journal


When you are afraid of not remembering something, it keeps coming back to your brain. 


Your mind could engender nervous thoughts by focusing on worry or fear more than necessary. 


By putting your thoughts in writing, especially those that are recurrent, you free yourself from the responsibility of having to keep them constantly in mind. 


A newspaper can serve as a trash in which you put thoughts that you do not want to keep in your head, like feelings of defeat and judgments. 


Communicate with others


Having a strong support system that you do not hesitate to use can do more than just distract you from nervousness. 


Speaking of your feelings, you may find that people do not think you are as nervous as you think. 


It may also be helpful for you to remember that others too may be nervous. 


This means that they are wisely expecting a person’s nerves to play tricks, especially in situations that we consider essential and deserve our full attention. 




If you think you have a more serious mental problem, consider getting treatment by choosing a therapy that can help you deal with the root causes of your nervousness.