How to Calm Down When Nervous

Many situations can make people nervous. Sometimes the stakes are high, such as performing at an important concert, making a game-winning free-throw shot or doing well at a high-profile job interview. In other situations, the context may be more personal, such as going on a first date or meeting your in-laws for the first time. Nerves or jitters come with the territory. People experience episodes of nervousness when something is at stake. It is important to develop coping techniques and mechanisms that help you to calm down so that your nerves don't ruin the situation.

Instructions

• 1

  Identify the cause of your nervousness. Identifying and working through the causes helps you to understand and deal with the problem. Talk through your fears and concerns with a friend or colleague, or engage in a private monologue with yourself by writing your thoughts down in a notebook.

• 2

  Practice slow breathing techniques. Deep and controlled breathing reduces stress and anxiety as well as helping to clear and focus the mind. Inhale deeply through your nose while counting to five. Hold the breath for 15 to 20 seconds and slowly exhale. Repeat the exercise several times.

• 3

  Concentrate on something pleasant. Thinking about a pleasant experience, place or memory helps to take your mind off the current situation and circumstances that are making you nervous and anxious.

• 4

  Create a comfortable environment. Creating a comfortable environment depends on the situation and context, but try to develop a routine that helps you to relax. If being around noise and people prior to a performance contributes to your nervousness, find a quiet room and surround yourself with relaxing sights and sounds such as the smell of tea and flowers.

• 5

  Keep a stress ball in your pocket. Squeezing a ball helps to relieve physical stress in your body and also helps to alleviate mental stress and worry. Squeeze the ball, hold it for five to ten seconds, and then release your grip. Repeat the exercise several times.