Feeling nervous is a normal part of life. Whether you’re speaking in public, taking a test, or going on a job interview, it’s natural to experience feelings of anxiety and nerves. The key is to learn how to manage those feelings so that they don’t overwhelm you and prevent you from doing your best.

Nervousness is a combination of physical and psychological reactions. Physically, your heart rate increases, your palms become sweaty, and your stomach may feel queasy. Psychologically, you may have negative thoughts, such as worrying about what others will think or feeling like you won’t be able to do a good job. No matter which symptoms you experience, the following techniques can help you manage your anxieties and nerves.

Take Deep Breaths

Deep breathing is one of the most effective ways to reduce stress and relax your body. When you take slow, deep breaths, your body sends signals to your brain that it’s time to relax. This helps to slow down your heart rate, lower your blood pressure, and reduce muscle tension.

There are several different breathing techniques you can use. One of the simplest is the 4-7-8 technique. To do this, inhale for a count of four, hold your breath for a count of seven, then exhale for a count of eight. Repeat this cycle several times until you feel your body begin to relax.

Talk Yourself Through It

Another way to manage your nerves is to talk yourself through the situation. Remind yourself why you’re doing what you’re doing and that you are capable of succeeding. Positive affirmations can help boost your confidence and remind you that you have the skills and abilities to get through whatever you’re facing.

For example, if you’re preparing for a job interview, you might say things like “I am confident in my abilities and I know I can do well,” or “I am well-prepared and I’m going to make a great impression.” You can also remind yourself of any successes you’ve had in the past and how you were able to overcome challenges before.

Prepare Ahead of Time

Preparation is key when it comes to managing your nerves. If you take the time to prepare ahead of time, you’ll feel more confident and less worried about the outcome. Research the topic, practice what you plan to say, and make sure you have all the necessary materials.

For example, if you’re giving a presentation, make sure you have all the slides prepared and organized. Practice your presentation several times so you know exactly what you’re going to say. If you’re interviewing for a job, research the company and familiarize yourself with the position you’re applying for. The more prepared you are, the less anxious you’ll feel.

Visualize Success

Visualization is another powerful tool for managing your nerves. When you visualize yourself succeeding, you create a mental image of what success looks like. This helps to boost your confidence and keep your focus on the end goal.

For example, if you’re preparing for a big meeting, spend some time visualizing yourself confidently presenting your ideas and having a positive outcome. Imagine the room being filled with applause and people congratulating you on a job well done. This can help to reduce your anxiety and give you the motivation to succeed.


Exercise is another great way to reduce stress and boost your confidence. Regular physical activity releases endorphins, which are chemicals in your brain that make you feel good. Exercise also reduces cortisol levels, which are hormones associated with stress. So even if you only have a few minutes to spare, take a quick walk or do some stretches to help your body relax.

You can also try activities like yoga or tai chi, which combine physical movements with meditation. These activities can help to reduce stress, increase focus, and improve your overall wellbeing.


Feeling nervous is a normal part of life, but there are ways to manage it. Taking deep breaths, talking yourself through it, preparing ahead of time, visualizing success, and exercising are all great techniques for reducing stress and boosting your confidence. With practice, you’ll learn how to better manage your nerves and be better equipped to handle any situation.

Remember, it’s okay to be nervous. Acknowledge your feelings and use the techniques outlined above to help you stay calm and focused. With time and practice, you’ll find that you’re better able to manage your anxieties and perform at your best.

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