How to Combat Feelings of Nervousness

Everyone occasionally suffers from feelings of nervousness, whether they stem from a fear of public speaking or a bout of nerves before a big test. Unfortunately, the experience of anxiety can cause excessive distress, or even interfere with normal life. By establishing calming routines and coping strategies to use in stressful situations, you can learn to control your nerves and enjoy a calmer life.

Instructions

• 1

  Accept that it is normal to feel nervous sometimes. Anxiety is a natural response to dangerous situations -- your body provides extra energy and alertness for immediate action. While nervousness often feels unpleasant, accept the sensation as a temporary state which will pass when you no longer feel threatened. Avoid obsessing over the physical sensations you are experiencing; this can make you feel even more stressed.

• 2

  Examine your thoughts critically. During a bout of nervousness, people often focus on unlikely "what if?" scenarios that are excessively frightening. Rather than amplifying your fear with speculation, identify one or two likely outcomes of your situation and assess them rationally. Remind yourself that no outcome is so terrible that you can't handle it.

• 3

  Breath slowly and deeply through your nose. Concentrate on slowing the pace of your breathing, and release other thoughts. If shutting out other worries is difficult, couple this breathing exercise with a relaxation task, such as counting down from 100 or visualizing a calming scene.

• 4

  Use your nervous energy for a physical activity. Channeling your excess adrenaline into a useful outlet, such as cleaning or mowing the lawn, will be both productive and relaxing. Alternately, engage in aerobic exercise such as running, swimming or even a brisk walk. When you are nervous in a situation where you must stay seated, try tensing and releasing specific muscle groups, moving upwards from your feet.

• 5

  Give yourself a pep talk. Whether out loud or in your head, take a moment to remind yourself of your positive qualities and successes. Remind yourself that you are strong enough to endure the situation at hand. Think of events in the future you are looking forward to, and focus on the feeling of happy anticipation.