Confidence / Overcoming Nervousness / Lesson 36

LESSON 36 · OVERCOMING NERVOUSNESS

Move Your Body to Burn Off Nerves

Thirty easy ways to move your body and burn off nerves, so your energy turns into calm focus.

Move to calm. Burn the buzz.

40 tipsEasy things to say7-day plan

Start with tip 1

Jump to the 7-day plan

40 tips that really help

These ideas come from Feel the Fear and Do It Anyway (Susan Jeffers), The Upside of Stress (Kelly McGonigal), The 5 Second Rule (Mel Robbins), and everyday practice. Pick one tip and try it today.

TIP 1

Nerves are energy

Adrenaline gives your body fuel. Using it through movement lets it do its job, instead of simmering as tension.

TRY THIS
Move for five minutes when you feel jittery.

TIP 2

Movement lowers anxiety

Reviews of studies, including work by Brendon Stubbs and colleagues, suggest that regular exercise reduces anxiety symptoms. It is one of the most reliable tools you have.

TRY THIS
Plan three movement sessions this week.

TIP 3

Even a short walk helps

A brisk ten-minute walk can improve mood and reduce tension. You do not need a gym.

TRY THIS
Take a ten-minute walk when nerves spike.

TIP 4

Walk before an event

A short walk before a presentation or interview burns off adrenaline. It also clears your mind.

TRY THIS
Walk for ten minutes before you arrive.

TIP 5

Climb some stairs

Two or three flights get your heart rate up and burn off nervous energy quickly. It is an invisible option at work.

TRY THIS
Take the stairs before a meeting.

TIP 6

Dance in the kitchen

Playing a favourite song and dancing for three minutes raises mood and lets tension out. Silly is fine.

TRY THIS
Dance to one song today.

TIP 7

Jump and shake

Ten jumping jacks followed by shaking out your limbs is a quick way to discharge energy. Do it privately.

TRY THIS
Do ten jumps and a shake.

TIP 8

Run or jog gently

Easy running is a classic stress reliever for many. Start slow and be kind to your body.

TRY THIS
Try a gentle ten-minute jog.

TIP 9

Swim

Water and rhythmic breathing soothe many people. Swimming is gentle on joints.

TRY THIS
Plan a swim.

TIP 10

Cycle

Cycling outdoors combines fresh air, movement and scenery. It lifts mood.

TRY THIS
Take a short bike ride.

TIP 11

Do yoga

Yoga combines movement, breath and attention. Studies suggest it can reduce anxiety for some people.

TRY THIS
Try a beginner session online.

TIP 12

Try tai chi or qigong

These slow movement practices combine breathing and calm. Many find them soothing.

TRY THIS
Look for a local class or video.

TIP 13

Lift weights

Resistance training can reduce anxiety and build confidence. Start with light weights.

TRY THIS
Do a gentle ten-minute routine.

TIP 14

Play a sport

Team sports add social connection and fun. Choose one you enjoy.

TRY THIS
Join a friendly game.

TIP 15

Garden or do chores

Digging, raking and cleaning use energy and give a sense of achievement. Practical movement counts.

TRY THIS
Do twenty minutes of gardening or tidying.

TIP 16

Walk with a friend

Talking while walking is easy and calming. Side-by-side conversation reduces pressure.

TRY THIS
Invite a friend for a walk.

TIP 17

Walk in nature

Green spaces calm the mind. Even a city park helps.

TRY THIS
Walk somewhere green.

TIP 18

Take a walking meeting

Suggest a walk for a one-to-one chat. Movement can improve thinking, as Marily Oppezzo and Daniel Schwartz found for creative thinking.

TRY THIS
Propose a walking meeting.

TIP 19

Stretch at your desk

Neck rolls, shoulder shrugs and wrist circles release tension. Do them every hour.

TRY THIS
Stretch for two minutes each hour.

TIP 20

Use a standing desk or stand to take calls

Standing helps posture and energy. It also helps your voice.

TRY THIS
Stand for your next call.

TIP 21

Do a power walk before sleep

A gentle evening stroll helps you wind down. Avoid vigorous exercise right before bed.

TRY THIS
Take a calm walk after dinner.

TIP 22

Do morning movement

A few minutes of stretching or walking in the morning sets your day. Morning movement lifts mood.

TRY THIS
Stretch when you wake.

TIP 23

Warm up your voice

Hum and move gently to relax your body and voice. It prepares you to speak.

TRY THIS
Hum while stretching.

TIP 24

Match the activity to the mood

When you feel wired, choose vigorous activity. When tired and tense, choose gentle stretching.

TRY THIS
Pick activity by mood.

TIP 25

Start small

Five minutes counts. Small beginnings build habits that last.

TRY THIS
Set a five-minute minimum.

TIP 26

Build a routine

Choose regular times, such as after work or before breakfast. Routines turn good intentions into habits.

TRY THIS
Put movement in your calendar.

TIP 27

Use a tracker

A simple tick chart or app shows your streak. Progress motivates.

TRY THIS
Mark each day you move.

TIP 28

Find a buddy

Exercising with a friend makes it more fun and keeps you accountable.

TRY THIS
Ask a friend to join you.

TIP 29

Reward yourself

After a workout, enjoy a treat or a warm shower. Positive links help habits stick.

TRY THIS
Plan a small reward.

TIP 30

Listen to music or a podcast

Entertainment can make exercise more enjoyable. Choose something uplifting.

TRY THIS
Create a workout playlist.

TIP 31

Drink water

Hydrate before and after exercise. It helps your body and mood.

TRY THIS
Carry water.

TIP 32

Eat sensibly

A light snack before and a balanced meal after support energy and recovery.

TRY THIS
Plan a banana or toast.

TIP 33

Listen to your body

Rest if you feel pain or fatigue. Gentle consistent movement beats occasional extremes.

TRY THIS
Stop if something hurts.

TIP 34

Check with a doctor

If you have health conditions, ask your doctor before starting new exercise. Safety first.

TRY THIS
Ask your doctor if unsure.

TIP 35

Be kind about progress

Do not compare yourself with others. Compare with your last week.

TRY THIS
Notice your own improvement.

TIP 36

Celebrate the afterglow

After exercise, notice the calm and satisfaction. That feeling is worth remembering.

TRY THIS
Note how you feel after movement.

TIP 37

Teach the habit

Tell a friend how movement helps your nerves. Shared habits grow.

TRY THIS
Encourage someone to move with you.

TIP 38

Make it fun

Choose activities that you enjoy. Fun keeps you coming back.

TRY THIS
Try one new activity this month.

TIP 39

Keep moving

Movement is a lifelong tool for calm. Keep it in your life.

TRY THIS
Say, “Moving is my reset.”

TIP 40

Use movement to switch modes

When you cannot sleep or settle, a few minutes of gentle movement can tell your body that the day’s alert is over. Treat it as a switch, not a workout.

TRY THIS
Do five slow stretches when you cannot settle.

Easy things to say

When you are stuck, pick one of these. They work in many everyday situations.

PLAN

“I will walk for ten minutes.”

SHAKE

“Let me shake it out.”

STRETCH

“Stretch and breathe.”

DANCE

“One song to dance.”

BREATHE

“Slow breath afterwards.”

CLOSE

“I feel lighter.”

Your first week

One small action a day. Each day is only a little bigger than the last.

DAY 1
Shake out

DAY 2
Walk

DAY 3
Stretch

DAY 4
Jump lightly

DAY 5
Dance

DAY 6
Breathe

DAY 7
Rest

Further reading

• Feel the Fear and Do It Anyway (Susan Jeffers)
• The Upside of Stress (Kelly McGonigal)
• The 5 Second Rule (Mel Robbins)

The tips above are written in our own words and are general guidance. The books are suggestions for further reading.

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These lessons share general learning and everyday ideas. They are not medical or mental health advice. If you feel very anxious, low or unwell, please talk to a doctor or a qualified professional.