How to calm your nerves: 10 ways to stay calm under pressure
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what happens to our bodies when we get nervous and the benefits of calming down. Plus, 10 techniques to calm your nerves when under pressure.
Feeling nervous is a natural part of life. It’s that flutter in your stomach before a big meeting or the racing heartbeat before speaking in public. While the feelings can be unsettling, your nerves don’t have to overwhelm you. Learning to identify the physical and mental aspects of nervousness, and how to respond to them, can help you find your calm next time you’re under pressure.
What happens when we get nervous?
Nervousness is more than just a feeling. It’s a whole-body experience that starts in our brain and spreads throughout our body. When we face something that makes us nervous, our brain signals the body to prepare for action. This is known as the fight-or-flight response, or survival mode, which is a natural reaction that protects us from danger. When fight-or-flight gets triggered, a whole host of symptoms can occur.
Increased heartbeat: Your heart pumps faster to prepare your body to respond quickly.
Difficulty breathing: You might notice your breaths becoming quicker and shallower.
Feelings of nausea: Your stomach suddenly starts to feel uneasy.
Increased sweating: You may sweat more than usual as sweating helps cool down the body when under stress.
Trembling or shaking: Your hands, and even your body, might begin shaking unexpectedly, as your muscles become ready to fight or flee.
Dry mouth: Your mouth might feel drier than usual due to saliva production being reduced because of stress.
Tense muscles: Your muscles might feel tight or strained as it’s a reaction of your body preparing for fight-or-flight.
Understanding the symptoms of a flight-or-fight response and the physical effects of stress can help you recognize when you’re feeling nervous and take steps to calm down. It’s completely normal to experience these sensations, as they’re your body’s way of trying to help you cope with a challenging situation.
The benefits of calming down
It’s not always easy taking steps to calm down—but it’s definitely worth the effort! When your nervous system is in balance, it positively impacts your overall quality of life.
1. Improved emotional health
A regulated nervous system can lead to better emotional stability. This means fewer mood swings, reduced feelings of anxiety, and a greater sense of overall happiness. You're better equipped to handle life's ups and downs when your nervous system isn't constantly on high alert.
2. Enhanced brain function
A calm nervous system allows your brain to function at its best. When you’re less stressed, you think more clearly, your memory improves, and you have better decision-making skills.
3. Increased attention span
With a regulated nervous system, you'll likely find it easier to focus and concentrate. Being able to stay focused can be especially beneficial in work or school settings, where sustained attention is often required.
4. Boosted performance at work and home
When your nervous system is balanced, you're more likely to be productive and efficient in your tasks. This isn't just about work. It also translates to being more present and engaged in personal and family activities.
5. Decreased risk for certain diseases
Chronic stress and nervous system dysregulation can contribute to a range of health issues. By maintaining a calm nervous system, you're helping to reduce the risk of stress-related conditions like heart disease and high blood pressure.
6. More restful sleep
Sleep quality often improves with a regulated nervous system. You'll find it easier to fall asleep, stay asleep, and wake up feeling refreshed. Good sleep is crucial for physical health, mood regulation, and cognitive function.
7. Healthy blood pressure levels
Stress can cause spikes in blood pressure. A calm nervous system helps maintain healthy blood pressure, which is vital for cardiovascular health.
How to stay calm under pressure: a quick guide
Facing high-pressure situations is a common part of life. But, finding calming techniques that work for you and practicing them regularly can help you learn to handle pressure with ease and confidence.
Accept that feeling nervous is normal
Prepare well in advance to significantly reduce nervousness
Use positive affirmations to encourage yourself
Avoid known stressors before important events
Focus on your breathing to regulate your nervous system
Stay present and concentrate on what you’re doing in the moment
Limit caffeine intake to avoid heightening anxiety
Practice mindfulness to calm your mind
Visualize success to boost your confidence
Reach out for support to lighten your emotional load
How to calm down: 10 calming techniques
Regulating your nervous system and gaining a sense of calm is achievable with the right techniques. These methods are simple, yet effective, and you can easily incorporate them into your daily routine.
1. Breathe with intention
Mindful breathing exercises are an effective and immediate way to calm your mind. The idea is to bring all of your focus to your breath. Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. Follow the sensations of each breath and come back to them each time your mind wanders. If you need more structure, try the 4–7–8 breathing technique. Inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds. Repeat this cycle four times. This simple practice can help reduce stress and calm your mind.
💙 If you want a bit more guidance, try the quick Breathe to Calm Down meditation.
2. Break up with your current routine
Even a five-minute break can make a difference. Set a timer for every hour to remind you to stand up, stretch, or just step away from your workstation for a short walk.
If you struggle to find a calm break spot, close your eyes and imagine a peaceful scene instead. It could be a serene beach or a quiet forest. Focus on the details, like the sound of the waves or the rustle of leaves. Visualization can transport your mind to a restoring place.
💙 Explore our Quick Breaks collection of meditations to try on your breaks throughout the day.
3. Switch off your devices, get outside, and plug in to nature
Whether it’s a walk in the park or just sitting in your backyard, being outdoors can have a calming effect on your nervous system. Try to make it a regular part of your routine.
4. Shake it off
Move your body as often as you can. Activities like walking, yoga, or stretching can help release tension in the body and promote relaxation. Start your day with a simple 10-minute yoga routine or stretch before bed to unwind.
If you are short on time or need immediate relief, simply shake out your limbs. Stand up and gently shake each limb for 30 seconds. Start with your arms, then your legs, and finally shake out your whole body.
💙 Let Jay Shetty help you Shake of Your Tension with a short shaking practice to soothe your nervous system.
5. Bring back naptime
Good sleep is crucial for managing stress. If you aren’t getting enough of it, consider a short nap to get some extra rest. In the longer term, aim to increase your quality sleep time. You can do this by creating a bedtime routine that promotes relaxation, like reading or listening to soft music, and aiming to go to bed and wake up at the same time every day.
💙 Enjoy this Naptime Sleep Story which will guide you to sleep and then wake you back up with energy to tackle the rest of your day.
6. Say goodbye to coffee
Reduce your intake of stimulants like caffeine as it can increase feelings of anxiety and disrupt the balance of your nervous system. Gradually reduce or replace coffee or sugary drinks with herbal teas or water throughout your day.
7. Establish a daily relaxation routine
Dedicate time each day to relax. This could be reading a book, listening to soothing music, or practicing meditation.
A fast way to relax is with progressive muscle relaxation. Start at your toes and work your way up, tensing and relaxing each muscle group. This technique helps in releasing physical tension and calming the nervous system.
💙 Add the Daily Move to your routine. These short mindful movement practices aid in relaxation, stress-relief, and overall wellbeing.
8. Connect with a friend
Spend time with friends and family. Positive social interactions and having someone to talk to (and listen to) can help ease stress and improve your mood. Schedule regular calls or meet-ups with friends or family, even if it’s just a quick chat to share your day.
💙 Discover how you can better communicate with your friends and loved ones in How to Really Listen with Kate Murphy.
9. Get cozy
Enjoy a warm bath, drink a cup of herbal tea, or use a heating pad. Warm temperatures can be comforting and help relax your nervous system. Keep a selection of herbal teas at your desk or in your home so that when you’re feeling tense, you can brew a cup of tea to help find relief.
10. Practice gratitude
Take time each day to think about things you are grateful for. Gratitude can shift your focus from stressors to positive aspects of your life. Keep a gratitude journal and write down three things you’re thankful for each day.
💙 Learn how to build your own gratitude practice during the 7 Days of Gratitude series.
How to calm your nerves FAQs
How can I calm my nerves fast?
To calm your nerves quickly, try deep breathing exercises. Focus on taking slow, deep breaths, which can help lower your heart rate and reduce stress. Another quick method is to engage in physical activity—like walking or stretching—which can help release the tension in your body. Listening to calming music or a short meditation can also be effective. These methods are simple, yet powerful, in bringing immediate calm to your nerves.
How do you control nervousness?
Controlling nervousness involves a combination of trying out different techniques and committing to lifestyle changes. Regular practice of relaxation techniques like deep breathing, mindfulness, and meditation can help manage stress levels. Physical exercise is also beneficial. It helps to regulate our stress hormones as it's primarily about "burning off" adrenaline and cortisol which gives us anxiety relief. Ensure you’re getting enough sleep—a well-rested mind is better equipped to handle stress. Additionally, maintaining a healthy diet and staying hydrated can positively impact your nervous system. If nervousness persists, consider talking to a professional for tailored advice.
How do you calm down a dysregulated nervous system?
Calming a dysregulated nervous system involves incorporating relaxation techniques into your routine. This can include practices like yoga, meditation, or mindful breathing. It's also helpful to create a calm environment around you, perhaps with soft lighting or soothing music. Consistency is key, so try to make these practices a regular part of your life.
What to do when your nervous system is overloaded?
When your nervous system feels overloaded, it's crucial to take a step back and give yourself a break. This might mean taking a short walk, engaging in a hobby, or simply sitting quietly for a few moments. It's also important to look at your lifestyle and see if there are any stressors that you can reduce or manage more effectively. Getting adequate sleep, eating a balanced diet, and staying hydrated also play a significant role in managing an overloaded nervous system.
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