How To Calm Down When Nervous

Everyone feels anxious, stressed, and agitated from time to time. It can be helpful to teach yourself how to calm down when nervous.

Being nervous is simply a part of life, especially in the modern world, where many of us follow extremely busy schedules.

Feeling stressed or anxious is when your body is releasing stress hormones, mainly adrenaline and cortisol. As these begin to rise, you begin to feel more stressed. Although a common feeling, it is not a pleasant one. Other symptoms can also arise such as dizziness, headaches, and even depression.

If stress is left to grow, it can become a long term issue resulting in weight gain, as well as possible chronic health issues.

If you constantly feel nervous over a long time, other aspects of your life can also be impacted, such as your professional life, relationships, and mental health. 

How To Calm Down When Nervous

When you’re feeling very nervous or anxious, you may hear someone say, “just calm down.”

As you know, this is not very helpful. What is needed are certain techniques to help you calm down.

Today, we are going to show you a few helpful strategies to help you or someone you love to calm down when feeling nervous.

Next time you feel nervous or anxious, try these tips to help you feel yourself again.

Tips On How To Calm Down When Feeling Nervous


To reduce anxiety quickly and effectively, breathing is one of the best techniques.

If you feel nervous or overly anxious, your breaths typically become shallower and quicker.

This ends up signaling to the brain, enforcing a fight-or-flight response.

Deep, long breaths can help you calm down, as they disrupt this loop. 

There are a number of breathing techniques that can help you calm down. One of the most effective is three-part breathing.

This is when you take one deep breath before exhaling fully, all the while, paying close attention to how your body is acting.

Such techniques are easy to perform, but may need a little practice to achieve the desired calming result every time.

Once you are comfortable breathing deeply like this, you can alter the rate of your inhalation and exhalation to 1:2.

This simply means that you slow down your exhalation, making it twice as long as inhaling. 

Close Your Eyes And Slowly Count To 10

It may sound too easy to be true, but counting to 10 slowly with your eyes closed really does work.

If counting to 10 isn’t long enough, you can count to 20 or more.

You can also count backwards when you get to the number you are counting to. 

When doing this technique, concentrate on something else rather than your nervousness for a few minutes.

And your mood should start to become much more relaxed.

Visualize Yourself Being Calm

When visualizing yourself feeling calm, you need to practice the breathing techniques we mentioned above.

Take a few deep breaths and then close your eyes. Now, picture yourself being calm and relaxed.

Imagine your body starting to loosen up and become relaxed and work through any anxious situations.

When you conjure up this mental image of calmness, you can revisit it every time you feel nervous or anxious.

Chew Gum

Various studies have shown that chewing gum can be effective at calming the body and mind.

This slow act helps keep blood circulating to the brain, resulting in better concentration.

Chewing gum slowly and methodically also helps you resist certain unhealthy urges such as drinking alcohol, eating fatty foods to try and numb the feeling of anxiety.

Listen To Some Music

We all know how music can make you feel better.

Putting on your favorite tunes can have a significant effect on how you feel, both positively and negatively.

But, put on some upbeat or soothing music and this can help you calm down when feeling nervous.

Simply, grab those headphones and listen to your favorite music. Your body and mind will soon start to calm, helping you feel more relaxed. 

Relax Your Whole Body

How To Calm Down When Nervous

When feeling nervous or anxious, the muscles in your body can feel overly tense.

But, by practicing muscle relaxation techniques, you can calm down and help center yourself better. 

Start by lying down on the floor with your arms down at your sides.

Your feet should not be crossed, and your hands should be relaxed, so not in a fist.

Starting at your feet and toes, tell yourself to release them. Continue to do this as you slowly move up your body.

This will help release muscle tension throughout your body until you reach your head. This should help you feel looser and more relaxed. 

Phone A Friend

Getting in touch with a familiar voice can help you feel calm almost instantly.

Ideally, you should contact a friend that makes you laugh and is typically of a positive nature.

Laughing is a proven way of releasing endorphins, otherwise known as feel good chemicals.

These are released in the brain and help to relieve tension and help to improve your overall mood. 

Enjoy Some Fresh Air

Being stuck indoors can increase tension and nervousness.

The temperature and air circulation inside a room can make you feel hot and clammy.

It’s in these situations that panic attacks can easily occur. 

If you find you’re feeling anxious inside, you should leave and go outside as soon as possible.

Just a few minutes of a different environment can help your mood significantly. 

Fresh outside air can help you calm down, and the change of scenery can help interrupt your anxious feelings and thoughts. 

In Summary

There are a number of ways to help you calm down when feeling nervous or overly anxious.

From simply breathing techniques to taking a walk in the fresh air, you can lift your mood and release endorphins to become happier and more relaxed. 

We hope this has helped you feel more peaceful and these techniques will help in the future.


Calming Affirmations

Breathing Exercises to Calm Anxiety

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Read more on How to Calm an Anxious Mind here.

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