Finding relief from nervousness

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Since feelings of nervousness are individual, it is important to find individually suitable ways to relieve them. We also need different ways of coping before, during, and after a performance situation.

Accept nervousness

• Remember that it is normal to feel nervous in a challenging situation. Accept that you are nervous.
• Unpleasant feelings – including nervousness – have a purpose. Trying to get rid of nervousness altogether can end in failure and self-disillusionment, which in turn perpetuates the problem.
• Show self-compassion.

Nervousness may be caused by your excessive demands on yourself. In this case, you demand a perfect performance from yourself. You don’t allow yourself to make mistakes, even normal mistakes that happen to everyone. You will rarely experience feelings of success if an excellent performance is all you will accept. Allow mistakes and aim for a level that is good enough. Being kinder and more compassionate towards yourself can ease nervousness.

Expose yourself to uncomfortable situations

Avoiding uncomfortable situations may seem like an easy way out. However, by avoidance, you will not accumulate experience of these situations. By taking the plunge into an uncomfortable situation, you will gain the experience of getting through it and increase your self-confidence.

Don’t put yourself through too much of a challenge straight away. Exposure exercises should start with less distressing situations. Gradually exposing yourself to such situations will give you practice. Set small, concrete goals. Take care of something over the phone. In group work, share a suggestion of your own. First, practise performing in front of a mirror or to people you know.

Calm your body

It is difficult to control feelings of nervousness with a voice of reason. Calming your body is more effective than repeating the mantra “Just don’t be nervous”.

Think beforehand about different ways to calm yourself and relax in the situation. Such methods include calming breathing, calming inner speech, or muscle relaxation.

When nervousness strikes, you may feel a desire to get out of the situation by talking quickly. However, slowing down a little may be more effective. This sends your body the message that there is nothing to worry about. Slowing down your speech or even taking a short break can calm your body.

Tell others you're nervous

Dare to say out loud that you are nervous. Concealing and hiding your nerves will only add to the nervousness. By telling others, you can gain their support and understanding, which will increase your sense of security in the situation.

Take care of stress

Excessive stress can trigger, exacerbate, and maintain nervousness – and vice versa. Stress management tools can help you ease your nerves. Do pleasant things that bring you joy and relaxation. Take a moment every day to do nothing. Exercise is also relaxing and helps with nervousness.

When nervousness gets in the way of life

Nervousness can have a negative impact on your study ability. Nervousness can affect your performance in your studies. It also makes it harder to concentrate. Social encounters and performance situations can be so stressful that people avoid them or drop out of courses.

It is worth seeking help to overcome intense nervousness. It is worth seeking help to overcome intense nervousness. Contact a professional, such as a nurse, doctor, or psychologist, to discuss your situation. Your place of study may offer a range of courses to develop your performance skills or peer support groups to deal with nervousness. Student health services may also have nervousness groups.