Practice slow breathing: inhale 4 seconds, exhale 6 seconds, for 2–5 minutes
Do a quick body scan and relax jaw, shoulders, and hands
Try progressive muscle relaxation: tense muscle groups for 5 seconds, then release for 10 seconds
Ground using the 5-4-3-2-1 method: 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste
Use a brief mindfulness check-in: notice thoughts and return attention to breathing or surroundings
Replace “what if” thoughts with a neutral, workable statement (e.g., “I can handle this moment”)
Prepare a simple plan: first step, next step, and what “good enough” looks like
Break the task into smaller actions and start with the smallest step for 1–2 minutes
Limit caffeine and nicotine before situations that trigger nervousness
Eat a balanced snack if you’re hungry and avoid heavy meals right before
Hydrate and get adequate sleep the night before
Get light movement: a short walk, stretching, or a few minutes of jumping jacks
Use a calming routine before the event (same order each time)
Create a “distraction buffer”: bring notes, a checklist, or a script to reduce uncertainty
Rehearse mentally or do a short run-through of what you’ll do and say
Seek supportive contact: text/call a trusted person briefly before the moment
Use exposure gradually: practice the situation in smaller, safer versions
Reduce physical arousal: cool water on wrists/face or a cool room temperature
Write down worries, then list the next actionable step
If panic symptoms occur, focus on exhaling longer than inhaling and slow your pace
Consider professional support (therapy/CBT) if nervousness is frequent, intense, or disruptive