How To Not Get Nervous

Updated October 01, 2018

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. However, it can become overwhelming when you get so nervous that you can't do what you want or need to do. Here are some things you can do to help you not get nervous.


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.


Getting the Help You Need

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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