Almost every individual has found themselves wondering how to calm their nervousness in a certain situation. That’s because everybody experiences nervousness, and feeling nervous is a normal bodily response. While the reasons behind our feelings may be different, the sensations are usually similar: sweaty palms, elevated heart rate, and “butterflies” in the stomach. Although they are responsible for unsolicited changes in the body, stress hormones such as adrenaline are actually designed to help us perform at our best. It is only when these symptoms become disproportionate to the relevant situation or affect our ability to function well that nerves may hinder rather than help.

If you are feeling nervous in a time-sensitive situation and want to keep symptoms of stress at bay, learn how to calm nervousness quickly with these tried and tested suggestions.

Accept Feeling Nervous

If you find yourself wishing you knew how to calm your nervousness, try simply accepting it. Letting the feeling run its course when it arrives can help it to pass more quickly. Ironically, resisting feeling nervous can increase its persistence, and is often what triggers a panic attack. Resistance also stops you addressing the sensation front on, preventing you from exploring new ways to process it. As a result, you may continue to fear its onset.

Breathe

When we are feeling nervous, anxious or stressed, we tend to take quick, shallow breaths. This reinforces the message to the nervous system that the body is under stress and should remain in a fight-or-flight state. If you are exploring how to calm nervousness quickly, focus on your breath.

Long, deep breaths can disrupt the fight-or-flight response and help your system calm down. Once your breathing is more regular, aim for longer exhales than inhales: inhales speed up the heart rate while exhales slow it down. You can also close your eyes and visualize a calm version of yourself as you breathe – the imagery alone can help stop you feeling nervous.

Change Your Position

You can also try switching up what you’re doing if you’re stuck on how to calm your nervousness. If your arms are tightly folded, spread them wide and gently stretch your chest skywards. If you’re sitting still, stand up and move around. Try splashing your face with cold water or, if possible, heading outside for some fresh air. Changing your sensory experience can help your brain and body switch out of the anxiety state.

Redirect Nervous Energy

Those considering how to calm nervousness quickly often try to repress the sensation. However, feeling nervous generates energy that needs to be processed, not supressed. If possible, kick into a short burst of activity, whether that’s washing dishes, jogging on the spot, or shaking out your wrists and hands.

Put a Positive Spin on It

It may sound difficult, but if you’re running out of ideas on how to calm your nervousness, shoot for positivity. In reality, feeling nervous has similar sensations to feeling motivated and excited e.g. an elevated heart rate. Just as football coaches rev up their team before they hit the pitch, try giving your nervous energy a positive slant in the form of an affirming pep talk, with phrases such as “You’ve got this”, “I’m prepared and ready” or “I bet this will be fun”. If you’re struggling to believe it, remind yourself that you’ve likely felt nervous before and no one realized or – even better – you were still praised for doing a great job.

Arrive Early

If applicable to the situation, such as convening for a meeting or a presentation, arrive early. When exploring how to calm nervousness in live time, it helps to take the stress of being late off the table. Familiarizing yourself with your surroundings can help you relax and feel more in control. Have a glass of water on hand too: it will help to both encourage normal breathing and prevent your mouth getting dry.

Practice and Prepare

While this isn’t always possible in time-sensitive circumstances, being well-prepared can help you identify weak spots in your train of thought and give you a mental rehearsal of the actual event ahead of time.

Have Someone You Trust on Hand

A few supportive and non-judgmental words from someone who cares can be a lifeline when you’re feeling nervous. Asking a friend or significant other to be on standby, even if just to shoot you a quick text is an effective addition to your “how to calm nervousness fast” playbook.

While we don’t usually enjoy feeling nervous, remember that it can signify positive things, such as you caring about your job or taking your responsibilities seriously. If you often worry about how to calm nervousness quickly, it may be time to address your overwhelm with a healthcare provider.