How to Be Less Nervous: 8 Steps to Take for Managing Anxiety

Introduction

Nervousness is defined as a feeling of worry or unease about something that you’re anticipating. It’s a normal reaction to certain situations, such as starting a new job, taking a test, or giving a presentation. However, when those anxious feelings become too strong or last for an extended period of time, they can interfere with daily activities and overall wellbeing. Fortunately, there are several strategies that can help you manage your nervousness.

Practice Deep Breathing

Deep breathing is a simple yet effective technique for managing nervousness. When practiced regularly, it can help reduce stress, improve concentration, and boost your mood. According to a study published in Biological Psychology, deep breathing can also have a positive effect on the cardiovascular system by reducing heart rate and blood pressure.¹

Techniques for Practicing Deep Breathing

When it comes to deep breathing, there are a few techniques you can use. One method is called diaphragmatic breathing. This involves inhaling through your nose while pushing your stomach out, then exhaling through your mouth while pulling your stomach in. Another approach is square breathing, which involves breathing in for four seconds, holding your breath for four seconds, exhaling for four seconds, and pausing for another four seconds before repeating the cycle. You can also try alternate nostril breathing, which is done by closing one nostril and inhaling through the other, then switching nostrils and repeating.

Acknowledge Your Nerves

It’s important to recognize and accept that you’re feeling nervous. Trying to ignore or suppress your emotions won’t make them go away. Instead, take some time to acknowledge and accept your feelings of anxiety. This will help you gain a better understanding of what’s causing your nervousness and how to best address it.

Techniques for Acknowledging Nerves

One way to acknowledge your nerves is to journal about them. Writing down your thoughts and feelings can help you gain clarity and perspective. You can also practice mindful meditation, which involves focusing on your breath and being aware of your thoughts and emotions without judgment. Finally, talking to a friend or family member can be beneficial. Letting someone know how you’re feeling can help you process your emotions and find ways to cope.

Use Positive Self-Talk

Positive self-talk is a form of cognitive restructuring, which is a type of therapy used to change the way you think. It involves replacing negative thoughts and beliefs with more positive ones. Research suggests that this can help reduce stress and improve confidence.²

Examples of Positive Self-Talk

When it comes to positive self-talk, it’s important to choose words that are uplifting and encouraging. For example, instead of saying “I can’t do this”, you could say “I can do this” or “I am capable of doing this”. Other examples include “I am strong”, “I am worthy”, and “I am enough”. The key is to focus on the positive and be kind to yourself.

Challenge Your Thoughts

When we’re feeling nervous, it’s easy to get caught up in negative thoughts and assumptions. Challenging these thoughts can help you reframe them in a more positive light. This can lead to more productive and healthy thinking patterns, which can in turn reduce your anxiety.

Identifying Negative Thoughts

The first step is to identify the negative thoughts that are contributing to your nervousness. Once you’ve identified them, take some time to examine them. Ask yourself if the thought is based on facts or assumptions. If it’s an assumption, ask yourself if there’s any evidence to support it. This will help you determine whether the thought is rational or irrational.

Replacing Negative Thoughts with Positive Ones

Once you’ve identified and challenged your negative thoughts, it’s time to replace them with positive ones. Focus on what you can control and what you can do to make the situation better. For example, if you’re worried about a presentation, tell yourself that you’ve prepared and that you’re ready to do your best. Remind yourself of your strengths and capabilities.

Take Time to Visualize

Visualization is a powerful technique for managing nervousness. It involves creating a mental image of a desired outcome or situation. This can help you gain a sense of control and reduce feelings of anxiety.

Benefits of Visualization

Research has shown that visualization can be an effective strategy for reducing stress and increasing confidence.³ It can also help you stay focused and motivated. By visualizing success, you can shift your mindset from one of fear and uncertainty to one of hope and possibility.

Techniques for Visualization

When it comes to visualization, there are a few techniques you can use. One approach is to imagine yourself in the situation you’re feeling nervous about and visualize yourself succeeding. You can also create a mental image of a safe place where you feel relaxed and at peace. Finally, you can visualize yourself achieving a goal or overcoming an obstacle.

Prepare Ahead of Time

Preparation is key when it comes to managing nervousness. Taking the time to plan and prepare for an upcoming event or situation can help reduce anxious feelings. It can also help you feel more confident and in control.

Benefits of Preparation

According to a study published in Psychology of Sport and Exercise, athletes who prepared for a competition had lower levels of anxiety than those who did not.⁴ Preparation can also help you stay organized and focused, which can in turn increase your chances of success.

Tips for Getting Prepared

When it comes to preparation, there are a few tips you can follow. First, create a timeline of tasks that need to be completed and set deadlines for each one. Next, make sure you have all the materials and resources you need. Finally, practice whatever skills are required for the task ahead of time. Doing so will help you feel more confident and reduce your anxiety.

Engage in Physical Activity

Exercise is another great way to manage nervousness. It can help reduce stress, improve mood, and increase energy levels. It can also provide a distraction from anxious thoughts and give you a sense of accomplishment.

Benefits of Exercise

Exercise releases endorphins, which are chemicals in the brain that can improve your mood. It can also help reduce cortisol, a hormone that’s associated with stress. Additionally, regular exercise can help boost self-esteem and increase confidence.⁵

Types of Exercise to Combat Nervousness

There are many types of exercise you can do to reduce nervousness. Some options include walking, running, swimming, cycling, yoga, and strength training. Pick an activity that you enjoy and make it part of your routine. Even just 10 minutes of exercise can make a difference.

Conclusion

Nervousness is a normal emotion that can be managed with the right strategies. To reduce anxious feelings, practice deep breathing, acknowledge your nerves, use positive self-talk, challenge your thoughts, take time to visualize, prepare ahead of time, and engage in physical activity. With the right tools and techniques, you can learn to manage your nervousness and live a more fulfilling life.