Breathe slowly and deeply
Inhale through the nose
Exhale longer than you inhale
Relax your shoulders
Unclench your jaw
Drop your tongue from the roof of your mouth
Sit or stand with both feet grounded
Focus on one thing at a time
Name five things you can see
Drink a glass of water
Take a short walk
Stretch your neck and hands
Reduce caffeine
Avoid checking your phone repeatedly
Use positive self-talk
Repeat a calming phrase
Close your eyes for a minute
Listen to quiet music
Practice mindfulness
Prepare what you need in advance
Break tasks into small steps
Get enough sleep
Eat regularly
Talk to someone you trust
Write down what is worrying you
Accept that some nervousness is normal