How To Not Get Nervous

Updated January 11, 2023by BetterHelp Editorial Team

Everyone gets nervous. In fact, it's a survival mechanism that warns us that something might not be right in the situation we find ourselves in. Many people make the mistake of thinking that nervousness is a sign of weakness, but in actuality, this is not correct.

When you feel nervous, this is simply your body's way of telling you that there is an issue at hand which needs to be deal with. The ability to successfully deal with that issue and move forward is an excellent method and strategy of overcoming nervousness. However, it can become overwhelming when you get so nervous that you can't do what you want or need to do. Instead of beating yourself up, or blaming yourself, the best course of action is to consistently follow the proper steps in order to address the situation at hand, continue moving forward, and calm your inner feelings.

Here are some things you can do to help you not get nervous.

Do Nervous Feelings Dictate Your Decisions?


First, it's important to realize that you're getting nervous and that it's ok. Once you think or say to yourself, "I'm getting nervous," you can follow that up with "I'm going to do ____ about it."

Below are some exercises that can help you when you acknowledge that you're getting nervous. Try them out one at a time and see which ones work for you. Not every single one will, but once you find one that does, practice it and your nervousness will decrease.


Again, not all these exercises will work for you and that's ok. Try them out, one at a time, when you find yourself getting nervous.

(1) Regulating your breath

Deep breathing helps with relaxation, while short breaths increase your nervousness. Deep breaths come from your stomach and short breaths come from your chest. For this exercise, put your hands on your stomach and slowly inhale through your nose. As you inhale, you should feel your stomach expand. Hold your breath when your stomach is fulling expanded for a few moments, then slowly exhale through your mouth. Repeat this breathing pattern for a few minutes.

(2) Physical exercise

Jogging, going for a walk, or lifting weights are great forms of stress relief. Exercising can help you not get nervous because it gives your body something to do. An added bonus is that exercising releases endorphins, hormones that are natural stress-relievers.

(3) Writing

Sometimes, writing out why you feel nervous helps you not to get so nervous in the first place. If you write out your thoughts, feelings, and worries, you are progressing further in acknowledging them. This gets it out in the open, so to speak, and helps you confront what it is you're nervous about. Then, once you've done that, you can throw the paper away as a symbolic gesture of how you're not as nervous as you were before doing the exercise.

Mental Preparation

Acknowledgements and exercises are excellent strategies for doing away with nervousness and helping yourself feel better. However, of equal importance is mental preparation. The majority of nervous thoughts and feelings begin internally and within our own minds. Thankfully there are a variety of mental exercises which you can partake in which will help you feel better and do away with nervousness. Many people fail to realize how much their state of mind affects their emotions and how they feel when confronted with various situations.

First and foremost, you need to give yourself a positive pep talk. This may sound overrated, but it can make a world of difference, especially when you're nervous. Tell yourself that no matter what you're facing or dealing with, you've got this and can handle whatever comes your way. The positive pep talk is all about getting in the proper state of mind and feeling assured in yourself and your abilities. At its core, nervousness is an extension of insecurity. People usually get nervous when they feel like they're not up to something; feeling threatened is another common cause of nervousness.

Get into the habit of positive mental preparation and before you know it, you won't be faced with crippling nerves the next time a challenging situation presents itself.

Believe in Yourself and Have Confidence

If you're looking to rid yourself of nervous feelings, then belief and self-confidence are two of the most important weapons. You see, when you believe in yourself and your abilities, when you are confident and sure of yourself, you will not be nervous when changes or disruptions take place. You'll be equipped with the knowledge that no matter what comes your way, you're strong and capable of handling it in the appropriate fashion. Once you have mastered this skill, you'll find that life becomes considerably easier and less stressful.

Don't beat yourself up if you haven't accomplished the levels of self-belief and confidence which you'd like to experience. These things take time and life experience. Ironically, overcoming your nervousness will prove to be an invaluable asset as you work on believing in yourself more often and being confident. Sometimes we have to face challenges and difficult times before we are able to blossom and evolve into our best and strongest selves. Give yourself time and don't try to rush the process. Take it one day at a time and you'll be fine.

Getting the Help You Need

It's important to know that there is nothing wrong with asking for help when you feel it might be necessary. Many people make the mistake of believing that asking for help is indicative of some type of flaw or shortcoming. Others believe that needing to get outside help is indicative of a weakness. In reality, asking for help is one of the strongest things you can do.

No person is an island unto themselves; we all need help sometimes and knowing when to ask for it is one of the best things you can do. As a matter of fact, it's not even healthy to insist on going something alone when you know that it's weighing you down or stressing you out. Help will always be available to those who ask for it.

Do Nervous Feelings Dictate Your Decisions?

If you find yourself in need of professional mental health help, there are many resources available for you. Know that you are not alone when you get nervous. BetterHelp is a company that offers online counseling and therapy.

The company strives to provide mental health help for those who want to avoid the stigma associated with seeking help for all things regarding mental health. This company helps people with all sorts of presenting issues. If you find yourself in need of professional help on learning how to not get nervous, please reach out for help. BetterHelp is professional, affordable, and convenient. Find out more on their website.

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