Nervousness is a universal human experience that affects people in various situations: job interviews, public speaking, social gatherings, or important life events. While mild nervousness can be motivating, excessive anxiety can impair performance and reduce quality of life.
As a psychologist, I have worked with many individuals struggling with nervousness. The strategies I share in this article are based on scientific research and clinical experience. Whether you experience occasional anxiety or frequent nervousness, these techniques can help you regain control and feel more at ease.
Understanding Nervousness: Why It Happens
To effectively manage nervousness, it helps to understand its underlying causes. Nervousness is not just a mental state: it involves physiological and psychological factors.
The Fight-or-Flight Response
Nervousness is rooted in the body’s survival mechanism. When the brain perceives a threat, it triggers the fight-or-flight response. This leads to physical symptoms: rapid heartbeat, sweating, and muscle tension. While useful in dangerous situations, this response can activate unnecessarily in everyday stress.
Negative Thought Patterns
Many people worsen their nervousness through negative thinking. Catastrophic thoughts such as “I’ll embarrass myself” or “I’ll fail” amplify anxiety. These thoughts create a cycle where fear feeds more fear.
Lack of Preparation
Feeling unprepared increases nervousness. For example, walking into an exam without studying or giving a presentation without practice heightens anxiety. Preparation builds confidence and reduces uncertainty.
Past Traumatic Experiences
Previous negative experiences can condition the brain to expect the worst. If a past speech went poorly, the brain may associate public speaking with danger, triggering nervousness in future situations.
Proven Strategies to Reduce Nervousness
Now that we understand the causes, let’s explore practical ways to lower nervousness. These methods are backed by psychology and neuroscience.
Practice Deep Breathing Techniques
Shallow breathing worsens nervousness by signaling danger to the brain. Deep, controlled breathing activates the parasympathetic nervous system, which promotes relaxation.
How to do it
Sit or stand comfortably. Inhale slowly through your nose for four seconds. Hold the breath for four seconds. Exhale through your mouth for six seconds. Repeat this cycle five times. This technique, known as diaphragmatic breathing, can quickly calm the mind and body.
Use Progressive Muscle Relaxation
Muscle tension is a common symptom of nervousness. Progressive muscle relaxation (PMR) helps release physical stress.
Step-by-step guide
Start by tensing the muscles in your toes for five seconds, then release. Move upward to your calves, thighs, abdomen, arms, and face. Pay attention to the contrast between tension and relaxation. This method reduces overall stress and makes nervousness more manageable.
Challenge and Reframe Negative Thoughts
Cognitive Behavioral Therapy (CBT) teaches that thoughts influence emotions. By questioning irrational fears, you can reduce their impact.
Ask yourself these questions:
- Is this thought based on facts or assumptions?
- What is the worst that could happen, and how likely is it?
- What would I tell a friend who had this fear?
- Reframing negative thoughts helps break the cycle of anxiety.
Prepare Thoroughly
Nervousness often stems from uncertainty. The more prepared you are, the less anxious you will feel.
- If you are nervous about a presentation, rehearse multiple times.
- If an interview causes anxiety, research common questions and practice answers.
- Preparation reduces unknowns, making the situation feel more controllable.
Ground Yourself with the 5-4-3-2-1 Technique
When nervousness feels overwhelming, grounding techniques bring focus back to the present moment.
How it works
- Name five things you can see around you.
- Identify four things you can touch.
- Notice three sounds you hear.
- Recognize two scents you can smell.
- Name one taste in your mouth.
- This exercise interrupts anxious thoughts and restores mental clarity.
Reduce Caffeine and Sugar Intake
Stimulants like caffeine and sugar can mimic anxiety symptoms: increased heart rate, restlessness, and jitteriness.
- Replace coffee with herbal tea or decaf options.
- Choose whole foods over sugary snacks.
- Small dietary adjustments can significantly lower nervousness.
Engage in Regular Physical Activity
Exercise reduces stress hormones and releases endorphins, which improve mood.
- A 20-minute walk can lower anxiety.
- Yoga and tai chi combine movement with mindfulness, enhancing relaxation.
- Consistent physical activity builds resilience against nervousness.
Prioritize Quality Sleep
Sleep deprivation worsens nervousness by increasing stress hormone levels.
Tips for better sleep
- Maintain a consistent sleep schedule.
- Avoid screens at least an hour before bed.
- Create a calming bedtime routine.
- A well-rested mind handles stress more effectively.
Talk About Your Feelings
Keeping nervousness bottled up intensifies it. Sharing concerns with a trusted friend or therapist can provide relief.
- Verbalizing fears often makes them feel less intimidating.
- Supportive feedback can offer new perspectives.
Accept Nervousness Instead of Resisting It
Trying to suppress nervousness often backfires. Acceptance reduces its power.
- Remind yourself: “It’s normal to feel nervous. This feeling will pass.”
- Mindfulness techniques, such as observing nervousness without judgment, can lessen its intensity.
When to Seek Professional Help
While these strategies help most people, some cases of nervousness may require professional intervention. Consider consulting a psychologist or therapist if:
- Nervousness occurs frequently without an obvious trigger.
- It interferes with daily life, work, or relationships.
- Panic attacks or severe physical symptoms accompany anxiety.
- Therapies like CBT, exposure therapy, or medication can be effective for chronic anxiety disorders.
Conclusion
Nervousness is a natural response, but it doesn’t have to control your life. By applying these evidence-based techniques—deep breathing, muscle relaxation, cognitive reframing, and lifestyle adjustments—you can significantly reduce anxiety.
Start with one or two methods and practice them consistently. Over time, you will develop greater emotional control and confidence. Remember, managing nervousness is a skill that improves with practice. If self-help strategies aren’t enough, professional support is always available.
By taking proactive steps, you can transform nervousness from a hindrance into a manageable part of life.
Related topics:
- Disorder vs Disease: What Is The Difference?
- How Meditation Helps With Anxiety?
- How To Calm Yourself From Anxiety?
