26d • General discussion
How to Overcome Nervous Energy
We’ve all felt it—that jittery, stomach-turning sensation right before a big meeting, presentation, or conversation.
That’s nervous energy. It’s your body’s way of preparing for a threat.
The problem? Most of today’s “threats” aren’t life or death. They’re opportunities in disguise: a promotion, a spotlight moment, or a chance to lead.
So how do we transform that nervous energy into something useful?
Step One: Understand What It Is
Nervous energy is the result of your body’s stress response. When anxiety hits, your brain floods you with adrenaline and cortisol.
Heart rate spikes. Breathing quickens. Muscles tense.
It’s nature’s way of saying, “Move fast. Something’s coming.”
But in most cases, we’re not running from a tiger—we’re speaking up in a meeting or leading a conversation. So the goal isn’t to eliminate nervous energy, but to redirect it.
Step Two: Reframe It
Here’s a powerful tool: reappraisal.
A Harvard study found that people who said “I’m excited” instead of “I’m nervous” performed better in high-stress situations—like public speaking, math tests, and even karaoke. (Brooks, 2014)
Why? Because excitement and nervousness feel nearly identical in the body, but one is empowering.
The language we use matters. Swap “I’m anxious” for “I’m ready.” It shifts our mindset from threat to opportunity.
Step Three: Move
Nervous energy needs an outlet. Don’t sit and stew—move.
- Stretch.
- Pace.
- Bounce in place.
Physical movement tells the brain, “We’re doing something about this,” which helps quiet the alarm bells.
Step Four: Breathe
Breathwork is the fastest way to settle the body.
Try this:
- Inhale through your nose for 4 counts
- Hold for 4
- Exhale through your mouth for 6
This activates your parasympathetic nervous system—slowing your heart rate and calming your mind.
Box breathing and extended exhales aren’t just buzzwords—they’re tools used by Navy SEALs and Olympic athletes. They work.
Step Five: Rehearse
Confidence comes from preparation.
Don’t just rehearse your content. Rehearse how you’ll feel. Picture yourself steady, grounded, and in control.
That mental rehearsal gives your nervous system a sneak peek—and that quiets some of its alarms.
And Most of All: Be Kind to Yourself
Nervous energy means you care. That’s not weakness—it’s investment.
The goal isn’t to be fearless. It’s to act with courage, even when fear shows up.
Takeaway: Nervous energy is natural—and manageable.
With reappraisal, movement, breathwork, and preparation, we can turn that anxious buzz into a confident spark.
See you tomorrow at 10:00!
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How to Overcome Nervous Energy
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