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 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.
Nerves are energy
Adrenaline gives your body fuel. Using it through movement lets it do its job, instead of simmering as tension.
Move for five minutes when you feel jittery.
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.
Plan three movement sessions this week.
Even a short walk helps
A brisk ten-minute walk can improve mood and reduce tension. You do not need a gym.
Take a ten-minute walk when nerves spike.
Walk before an event
A short walk before a presentation or interview burns off adrenaline. It also clears your mind.
Walk for ten minutes before you arrive.
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.
Take the stairs before a meeting.
Dance in the kitchen
Playing a favourite song and dancing for three minutes raises mood and lets tension out. Silly is fine.
Dance to one song today.
Jump and shake
Ten jumping jacks followed by shaking out your limbs is a quick way to discharge energy. Do it privately.
Do ten jumps and a shake.
Run or jog gently
Easy running is a classic stress reliever for many. Start slow and be kind to your body.
Try a gentle ten-minute jog.
Swim
Water and rhythmic breathing soothe many people. Swimming is gentle on joints.
Plan a swim.
Cycle
Cycling outdoors combines fresh air, movement and scenery. It lifts mood.
Take a short bike ride.
Do yoga
Yoga combines movement, breath and attention. Studies suggest it can reduce anxiety for some people.
Try a beginner session online.
Try tai chi or qigong
These slow movement practices combine breathing and calm. Many find them soothing.
Look for a local class or video.
Lift weights
Resistance training can reduce anxiety and build confidence. Start with light weights.
Do a gentle ten-minute routine.
Play a sport
Team sports add social connection and fun. Choose one you enjoy.
Join a friendly game.
Garden or do chores
Digging, raking and cleaning use energy and give a sense of achievement. Practical movement counts.
Do twenty minutes of gardening or tidying.
Walk with a friend
Talking while walking is easy and calming. Side-by-side conversation reduces pressure.
Invite a friend for a walk.
Walk in nature
Green spaces calm the mind. Even a city park helps.
Walk somewhere green.
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.
Propose a walking meeting.
Stretch at your desk
Neck rolls, shoulder shrugs and wrist circles release tension. Do them every hour.
Stretch for two minutes each hour.
Use a standing desk or stand to take calls
Standing helps posture and energy. It also helps your voice.
Stand for your next call.
Do a power walk before sleep
A gentle evening stroll helps you wind down. Avoid vigorous exercise right before bed.
Take a calm walk after dinner.
Do morning movement
A few minutes of stretching or walking in the morning sets your day. Morning movement lifts mood.
Stretch when you wake.
Warm up your voice
Hum and move gently to relax your body and voice. It prepares you to speak.
Hum while stretching.
Match the activity to the mood
When you feel wired, choose vigorous activity. When tired and tense, choose gentle stretching.
Pick activity by mood.
Start small
Five minutes counts. Small beginnings build habits that last.
Set a five-minute minimum.
Build a routine
Choose regular times, such as after work or before breakfast. Routines turn good intentions into habits.
Put movement in your calendar.
Use a tracker
A simple tick chart or app shows your streak. Progress motivates.
Mark each day you move.
Find a buddy
Exercising with a friend makes it more fun and keeps you accountable.
Ask a friend to join you.
Reward yourself
After a workout, enjoy a treat or a warm shower. Positive links help habits stick.
Plan a small reward.
Listen to music or a podcast
Entertainment can make exercise more enjoyable. Choose something uplifting.
Create a workout playlist.
Drink water
Hydrate before and after exercise. It helps your body and mood.
Carry water.
Eat sensibly
A light snack before and a balanced meal after support energy and recovery.
Plan a banana or toast.
Listen to your body
Rest if you feel pain or fatigue. Gentle consistent movement beats occasional extremes.
Stop if something hurts.
Check with a doctor
If you have health conditions, ask your doctor before starting new exercise. Safety first.
Ask your doctor if unsure.
Be kind about progress
Do not compare yourself with others. Compare with your last week.
Notice your own improvement.
Celebrate the afterglow
After exercise, notice the calm and satisfaction. That feeling is worth remembering.
Note how you feel after movement.
Teach the habit
Tell a friend how movement helps your nerves. Shared habits grow.
Encourage someone to move with you.
Make it fun
Choose activities that you enjoy. Fun keeps you coming back.
Try one new activity this month.
Keep moving
Movement is a lifelong tool for calm. Keep it in your life.
Say, “Moving is my reset.”
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.
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.
“I will walk for ten minutes.”
“Let me shake it out.”
“Stretch and breathe.”
“One song to dance.”
“Slow breath afterwards.”
“I feel lighter.”
Your first week
One small action a day. Each day is only a little bigger than the last.
Shake out
Walk
Stretch
Jump lightly
Dance
Breathe
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.
More lessons in “Overcoming Nervousness”
Keep going. Small steps every day make a big change.
← Previous: Daily Habits That Lower AnxietyNext: Limit Caffeine and Doom-Scrolling →
- Nerves Are Energy in Disguise
- What Happens in Your Body When You Panic
- Fear Rises, Peaks and Falls
- Everyone Gets Nervous, Even the Best
- Name Your Nerve Triggers
- Nerves vs Real Danger
- Why Avoiding Makes It Worse
- The Long-Exhale Breath
- Five Slow Breaths Before Anything
- Shake It Out: Release Tension
- Cool Water, Calm Mind
- Ground Yourself With Your Five Senses
- Relax Your Jaw and Shoulders
- The Sixty-Second Reset
- Say "I Am Excited" Instead of "I Am Nervous"
- Replace What-If With What-Then
- The Worst-Case, Likely-Case Exercise
- Stop Predicting Failure
- A Calm Phrase to Repeat
- Picture It Going Well
- Plan for the Slip, Then Let It Go
- Write Your First Sentence Down
- Practise Out Loud, Not in Your Head
- The Ten-Minute Pre-Event Ritual
- Sleep, Water and Food Before Big Days
- Check Your Space and Tools
- Use a Cue Card, Not a Script
- Arrive Early and Settle In
- Before an Important Phone Call
- Before a Job Interview
- Before a Presentation
- Before Meeting Someone New
- Before a Hard Conversation
- Before Speaking in a Meeting
- Daily Habits That Lower Anxiety
- Move Your Body to Burn Off Nerves
- Limit Caffeine and Doom-Scrolling
- Keep a Courage Log
- Reward Yourself for Facing Fear
- When to Ask for Professional Help
