Home / Confidence / Overcoming Nervousness
Calm the Butterflies. Keep the Courage.
40 lessons · 6 themes · practical tips in every lesson
Handle nerves before calls, talks, interviews and big moments with simple, proven tools.
THEME 1 · 7 LESSONS
Understand Your Nerves
Learn what is happening in your body and why.
LESSON 01
Nerves Are Energy in Disguise
40 Tips
LESSON 02
What Happens in Your Body When You Panic
40 Tips
LESSON 03
Fear Rises, Peaks and Falls
40 Tips
LESSON 04
Everyone Gets Nervous, Even the Best
40 Tips
LESSON 05
Name Your Nerve Triggers
40 Tips
LESSON 06
Nerves vs Real Danger
40 Tips
LESSON 07
Why Avoiding Makes It Worse
40 Tips
THEME 2 · 7 LESSONS
Calm Your Body Fast
Tools that work in under two minutes.
LESSON 08
The Long-Exhale Breath
40 Tips
LESSON 09
Five Slow Breaths Before Anything
40 Tips
LESSON 10
Shake It Out: Release Tension
40 Tips
LESSON 11
Cool Water, Calm Mind
40 Tips
LESSON 12
Ground Yourself With Your Five Senses
40 Tips
LESSON 13
Relax Your Jaw and Shoulders
40 Tips
LESSON 14
The Sixty-Second Reset
40 Tips
THEME 3 · 7 LESSONS
Calm Your Mind
Quiet the what-ifs that fuel nerves.
LESSON 15
Say "I Am Excited" Instead of "I Am Nervous"
40 Tips
LESSON 16
Replace What-If With What-Then
40 Tips
LESSON 17
The Worst-Case, Likely-Case Exercise
40 Tips
LESSON 18
Stop Predicting Failure
40 Tips
LESSON 19
A Calm Phrase to Repeat
40 Tips
LESSON 20
Picture It Going Well
40 Tips
LESSON 21
Plan for the Slip, Then Let It Go
40 Tips
THEME 4 · 7 LESSONS
Prepare Without Over-Preparing
Get ready in a way that helps.
LESSON 22
Write Your First Sentence Down
40 Tips
LESSON 23
Practise Out Loud, Not in Your Head
40 Tips
LESSON 24
The Ten-Minute Pre-Event Ritual
40 Tips
LESSON 25
Sleep, Water and Food Before Big Days
40 Tips
LESSON 26
Check Your Space and Tools
40 Tips
LESSON 27
Use a Cue Card, Not a Script
40 Tips
LESSON 28
Arrive Early and Settle In
40 Tips
THEME 5 · 6 LESSONS
Beat Specific Nerve Moments
Help for the situations that scare people most.
LESSON 29
Before an Important Phone Call
40 Tips
LESSON 30
Before a Job Interview
40 Tips
LESSON 31
Before a Presentation
40 Tips
LESSON 32
Before Meeting Someone New
40 Tips
LESSON 33
Before a Hard Conversation
40 Tips
LESSON 34
Before Speaking in a Meeting
40 Tips
THEME 6 · 6 LESSONS
Build Lasting Calm
Make steadiness your normal.
LESSON 35
Daily Habits That Lower Anxiety
40 Tips
LESSON 36
Move Your Body to Burn Off Nerves
40 Tips
LESSON 37
Limit Caffeine and Doom-Scrolling
40 Tips
LESSON 38
Keep a Courage Log
40 Tips
LESSON 39
Reward Yourself for Facing Fear
40 Tips
LESSON 40
When to Ask for Professional Help
40 Tips
Ideas in this topic come from
- Feel the Fear and Do It Anyway (Susan Jeffers)
- The Upside of Stress (Kelly McGonigal)
- The 5 Second Rule (Mel Robbins)
- Breath (James Nestor)
- The Anxiety and Phobia Workbook (Edmund Bourne)
Tips are written in our own words and are general guidance. The books are suggestions for further reading.
