This article was co-authored by Tracy Carver, PhD. Dr. Tracy Carver is an award-winning Licensed Psychologist based in Austin, Texas. Dr. Carver specializes in counseling for issues related to self-esteem, anxiety, depression, and psychedelic integration. She holds a BS in Psychology from Virginia Commonwealth University, an MA in Educational Psychology, and a Ph.D. in Counseling Psychology from The University of Texas at Austin. Dr. Carver also completed an internship in Clinical Psychology through Harvard University Medical School. She was voted one of the Best Mental Health Professionals in Austin for four years in a row by Austin Fit Magazine. Dr. Carver has been featured in Austin Monthly, Austin Woman Magazine, Life in Travis Heights, and KVUE (the Austin affiliate for ABC News).
There are 8 references cited in this article, which can be found at the bottom of the page.
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We’ve all been nervous at some point—it’s a totally natural feeling that’s part of the human experience! However, if your nervousness causes you to freeze up before performing certain activities or just makes it really hard to go about your day, it’s something you probably want to work on improving. Luckily, with patience and practice, you can beat unpleasant nervous feelings.
Here are 11 tips for keeping your nerves at bay.
Steps
Video
Expert Q&A
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QuestionHow do I stop getting nervous?Tracy Carver, PhDDr. Tracy Carver is an award-winning Licensed Psychologist based in Austin, Texas. Dr. Carver specializes in counseling for issues related to self-esteem, anxiety, depression, and psychedelic integration. She holds a BS in Psychology from Virginia Commonwealth University, an MA in Educational Psychology, and a Ph.D. in Counseling Psychology from The University of Texas at Austin. Dr. Carver also completed an internship in Clinical Psychology through Harvard University Medical School. She was voted one of the Best Mental Health Professionals in Austin for four years in a row by Austin Fit Magazine. Dr. Carver has been featured in Austin Monthly, Austin Woman Magazine, Life in Travis Heights, and KVUE (the Austin affiliate for ABC News).
Licensed PsychologistValidate your feelings—being nervous is totally normal. When your palms get sweaty or your stomach is in knots, your nervous system starts activating chemicals that it thinks are going to help you survive, so just try to appreciate your body for what it's doing. -
QuestionHow do I calm down when I'm nervous?Tracy Carver, PhDDr. Tracy Carver is an award-winning Licensed Psychologist based in Austin, Texas. Dr. Carver specializes in counseling for issues related to self-esteem, anxiety, depression, and psychedelic integration. She holds a BS in Psychology from Virginia Commonwealth University, an MA in Educational Psychology, and a Ph.D. in Counseling Psychology from The University of Texas at Austin. Dr. Carver also completed an internship in Clinical Psychology through Harvard University Medical School. She was voted one of the Best Mental Health Professionals in Austin for four years in a row by Austin Fit Magazine. Dr. Carver has been featured in Austin Monthly, Austin Woman Magazine, Life in Travis Heights, and KVUE (the Austin affiliate for ABC News).
Licensed PsychologistOnce you're aware that you're nervous, start to regulate your breathing. Deeply inhale through the nose for at least 4-5 seconds, then deeply exhale out of your mouth as long as possible. That's the best technology we have for consciously regulating the nervous system—and it's free for everyone.
Tips
Tips from our Readers
- Keep in mind that whatever you're nervous about will be over before you know it. For example, if you've got a test in an hour, remember it'll just take a little while, and then it'll be done.
- Take a few deep, slow breaths to chill out. Breathe in through your nose and out through your mouth. Breathing like this can calm both your mind and body.
- Try not to look out at the crowd if you can help it. You'll just think about why you feel nervous. Look at a plain wall or straight ahead instead.
- Talk to a friend first to get your mind off whatever's making you nervous. Chat about other stuff to distract yourself until it's time.
- Tell yourself that you practiced and are ready to go. Being confident in what you can do helps with nerves.
- Picture everything going perfectly! Thinking positive can lead to positive things happening.
References
- ↑ https://www.mayoclinic.org/diseases-conditions/specific-phobias/expert-answers/fear-of-public-speaking/faq-20058416
- ↑ https://kidshealth.org/en/teens/nerves.html
- ↑ https://www.mayoclinic.org/diseases-conditions/specific-phobias/expert-answers/fear-of-public-speaking/faq-20058416
- ↑ Tracy Carver, PhD. Licensed Psychologist. Expert Interview. 7 January 2021.
- ↑ Nicolette Tura, MA. Empowerment Coach. Expert Interview. 23 January 2020.
- ↑ https://www.inc.com/larry-kim/15-power-up-tips-to-make-you-a-better-presenter.html
- ↑ https://www.nhs.uk/mental-health/conditions/social-anxiety/
- ↑ Nicolette Tura, MA. Empowerment Coach. Expert Interview. 23 January 2020.
- ↑ Tracy Carver, PhD. Licensed Psychologist. Expert Interview. 7 January 2021.
- ↑ Tracy Carver, PhD. Licensed Psychologist. Expert Interview. 7 January 2021.
- ↑ https://www.mayoclinic.org/diseases-conditions/specific-phobias/expert-answers/fear-of-public-speaking/faq-20058416
- ↑ https://www.helpguide.org/articles/anxiety/social-anxiety-disorder.htm
- ↑ https://au.reachout.com/articles/how-to-stop-being-nervous
About This Article
It can be really hard to keep yourself from being nervous, but if you have to give a presentation, take a few deep breaths and take a sip of water to calm yourself. You can also listen to music you like to take your mind off of your nerves. Then, once you start to relax, try to dismiss fears that you can't control, like wondering what the audience is thinking while you're making a public speech. Instead, focus on what you can control, like making sure you speak clearly. No matter what the situation, remember that it's normal to get nervous, and it happens to everyone. For more calming exercises and tips from our Mental Health reviewer, read on!
Reader Success Stories
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"My boyfriend has a b-ball game on Saturday and I'm really nervous to go. I actually made up a lie to him saying I had plans to see my grandmom. I was just so nervous. We are going to be together for one month on Tuesday and I was so nervous to go but now I'm relaxed. Thank you."..." more