If you are nervous about dating, try getting a friend to go on a practice date with you. Go to the place where you plan to have your date and practice having conversations and doing the activities you will do on the date. If you are nervous about public speaking, seek out opportunities to practice talking in public. Volunteer to talk in your class at school when there are opportunities. Attend a public meeting and voice your opinion. Join a public speaking organization. The more you get a chance to practice, the less nervous you will be.

If you’re nervous about a big test, study as much as you can. That will help you feel confident instead of anxious. [3] X Expert Source Donna Novak, Psy. DLicensed Clinical Psychologist Expert Interview. 9 December 2020. For a job interview, do research on the company and the position so you can speak knowledgeably. Try to think of some potential questions that may come up and plan out your answers in advance. For a date, think about questions you can ask your date about themselves. If there are any lulls in conversation you can have an interesting question ready and not have to come up with things to say.

Treat yourself with compassion. Remember your body is actually doing what it’s supposed to do! Our brains are meant to think and respond to stressful scenarios, so try to view nervousness positively instead of trying to feel bad about being nervous. [4] X Expert Source Tracy Carver, PhDLicensed Psychologist Expert Interview. 12 January 2021. For a date, imagine the date going well and that you both are relaxed and having a good time. For a big speech, visualize yourself in front of your audience. Think about yourself giving a relaxed and successful presentation. See your audience enjoying your speech. Things like deep breathing or repeating a mantra to yourself can help you put yourself in a more positive mindset. [5] X Expert Source Donna Novak, Psy. DLicensed Clinical Psychologist Expert Interview. 9 December 2020.

Focus on small areas of tightness in your body (like your jaw or shoulders). Let that tension go. [6] X Expert Source Tracy Carver, PhDLicensed Psychologist Expert Interview. 12 January 2021. Try sitting in a dark, quiet room to calm your mind. Progressively relax your body. Tighten and then relax each of your muscles. Start at the top of your body and work your way down. Tighten your shoulder muscles then relax them. Tighten your arm muscles then relax them, and so on. Go for a walk to get out some nervous energy and clear your mind.

Thinking about breathing slowly not only calms you down physically, but can also distract you from your nervousness. Take ten deep breaths while thinking about the air moving in through your nose, filling your lungs, and moving out through your mouth. This might make you feel focused and calm.

Wear cooler clothes. Use a strong antiperspirant. Avoid wearing hats.

Stand still instead of shifting your weight from side to side. Hold your hands loosely at your sides instead of making nervous gestures. Hold a pen in your hand if it helps you remember not to fidget.

Try to reframe your thoughts by asking yourself what is the worst that can happen. Picture that outcome, and ask yourself if you could survive should the scenario occur.

Try meditation or yoga. [9] X Expert Source Tracy Carver, PhDLicensed Psychologist Expert Interview. 12 January 2021. These activities are based on relaxation and they are good sources of exercise. Take up a sport. Join a gym. Go out for walks or bicycle rides.

Journaling can also help you work out nervous thoughts head of time on paper so that you are less nervous in your actions. Chronicling your nervous thoughts can help put them in perspective. Look back over things you were nervous about and think how well they turned out in the end.

Instead of coffee and caffeinated teas, try drinking a calming herbal tea. Avoid sodas with caffeine. Energy drinks are very high in caffeine.

Medication to reduce stress or anxiety. Techniques to be more aware of stress or nervousness. Breathing techniques to reduce nervousness. Relaxation strategies to reduce bodily symptoms of nervousness. Techniques for how to think about your nervousness and confront it or distract yourself. Managing nervousness through slow exposure to anxiety inducing situations Problem-solving strategies for confronting nervousness. Methods for coping with setbacks.