Confidence / Overcoming Nervousness / Lesson 15

LESSON 15 · OVERCOMING NERVOUSNESS

Say "I Am Excited" Instead of "I Am Nervous"

Thirty easy ways to say I am excited instead of I am nervous, so your body energy turns into a positive drive.

Nerves and excitement feel alike. Name it excited.

40 tipsEasy things to say7-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

Say "I am excited"

In 2014, Alison Wood Brooks found that people who said “I am excited” before a nerve-racking task such as singing or public speaking performed better than those who tried to calm down. The simple phrase redirects your energy.

TRY THIS
Say “I am excited” out loud before your next big moment.

TIP 2

Why it works

Anxiety and excitement are both high-arousal feelings. It is easier to move from “anxious” to “excited” than from “anxious” to “calm” because the body is already revved up in the same way.

TRY THIS
Tell yourself, “My body is already excited.”

TIP 3

Say it out loud

Brooks found that saying it aloud, even to yourself, helped more than silent thinking. Speaking makes the statement real and gives it energy.

TRY THIS
Whisper “I am excited” in the bathroom before a talk.

TIP 4

Add a reason

“I am excited because I get to share my ideas” gives the feeling a purpose. Reasons strengthen belief.

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Finish the sentence, “I am excited because…”

TIP 5

Use your voice

Say it with a smile and a lift in your voice. Your tone sends a message to your own brain.

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Say it as if you meant it.

TIP 6

Write it down

Write “I am excited to…” on a card or in your phone. Seeing the words is a reminder in the moment.

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Write three “I am excited” sentences.

TIP 7

Try it on small tasks

Practise on easy things, such as speaking up in a small meeting. Success there builds trust in the technique.

TRY THIS
Use “I am excited” before a minor task today.

TIP 8

Try it before a phone call

A cheerful tone plus the phrase can lift your voice and attitude. The listener hears warmth.

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Say it just before dialling.

TIP 9

Try it before an interview

Interviewers like enthusiasm. Telling yourself “I am excited” aligns your body language with the message you want to send.

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Say it in the car before an interview.

TIP 10

Try it before a date

Nerves before a date are very normal. Calling them excitement fits the situation beautifully.

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Say it as you leave for a date.

TIP 11

Try it before a presentation

Say “I am excited to share this” in your head and aloud. It frames the speech as a gift, not a test.

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Open your talk with “I am excited to be here.”

TIP 12

Try it before a hard conversation

Say “I am ready to be honest and kind”. Change the phrase to suit the situation if “excited” does not fit.

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Choose a phrase that fits and say it.

TIP 13

Try it before a new class

New classes bring nerves and possibilities. “I am excited to learn” suits it well.

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Say it as you enter the room.

TIP 14

Try it before a party

Parties raise social nerves. “I am excited to meet people” turns dread into possibility.

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Say it at the door.

TIP 15

Try it with an alternative

If “excited” feels untrue, try “I am ready”, “I am curious” or “I am energised”. Pick the word that works for you.

TRY THIS
Test three words and note which feels best.

TIP 16

Use a physical cue

Take a deep breath, roll your shoulders and say the phrase. Linking words and body makes it stronger.

TRY THIS
Combine the phrase with a shoulder roll.

TIP 17

Use a smile

A smile helps your face and mind move toward excitement. It also warms your voice.

TRY THIS
Smile gently as you say it.

TIP 18

Use a power stance if you like

Some people feel steadier standing tall with feet apart. Research on power poses is mixed, but standing upright can help you breathe and speak.

TRY THIS
Stand tall and say the phrase.

TIP 19

Pair it with music

A lively song can boost excitement. Choose music that lifts you without making you jittery.

TRY THIS
Listen to an upbeat song before your event.

TIP 20

Pair it with movement

A few jumps or a brisk walk raises energy in a positive way. Movement tells your body it is time to perform.

TRY THIS
Walk quickly for a minute and say the phrase.

TIP 21

Share the phrase

Tell a friend you are using it. They may cheer you on or try it themselves.

TRY THIS
Say, “I am turning my nerves into excitement,” to a friend.

TIP 22

Teach children

Children can learn to say “I am excited” when they feel butterflies at school. It builds a lifelong habit.

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Teach the phrase to a child you know.

TIP 23

Avoid "just calm down"

Being told to calm down rarely helps, and telling yourself to do it often fails. Aim to redirect rather than suppress.

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Replace “calm down” with “get excited”.

TIP 24

See the research clearly

The studies found small but real improvements in performance and confidence, but it is not magic. Treat it as one tool among many.

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Combine this tool with breathing and preparation.

TIP 25

Notice what you are excited about

Even nerve-racking events usually contain something you look forward to, such as a chance to learn. Finding it helps.

TRY THIS
Name one thing you look forward to in your next event.

TIP 26

Make a pre-event list

Write three things you are excited about, however small. A list makes it easier to feel the emotion.

TRY THIS
Write your three before your next event.

TIP 27

Say it in the mirror

Look yourself in the eye and say “I am excited”. It may feel odd, but it often brings a smile.

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Say it to your mirror for one minute.

TIP 28

Use it in the morning

On days with a challenge, say it as soon as you wake. It sets a positive tone for the day.

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Say it when you brush your teeth.

TIP 29

Use it with others

Say it to a nervous friend: “That feeling is excitement.” Reframing together helps both of you.

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Tell a friend, “That is excitement.”

TIP 30

Keep it honest

Do not pretend to feel something you do not. Say, “I am nervous and excited”, which is usually true.

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Say both words together.

TIP 31

Notice the shift

After repeating the phrase, notice your body. Many people feel a lift in energy and mood.

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Rate your feeling before and after.

TIP 32

Pair it with preparation

The phrase works best with preparation behind it. Prepare well and then trust yourself.

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Prepare for ten minutes and then say your phrase.

TIP 33

Remember it is not forced

If it feels fake at first, practise on easy events until it feels natural. Skills grow with repetition.

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Use it for a week on small things.

TIP 34

Use it to open a talk

Tell your audience, “I am excited to be here.” It sets a warm tone and relaxes you.

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Start your next talk with that sentence.

TIP 35

Use it after a stumble

If you stumble, say, “I am excited to be here, let me try that again.” It resets the mood quickly.

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Prepare a recovery line with “excited”.

TIP 36

Combine it with gratitude

“I am excited and grateful to be here” doubles the warmth. Gratitude lifts your mood.

TRY THIS
Add “grateful” to your phrase.

TIP 37

Look forward to the finish

Imagine how you will feel after you have done it. Anticipating relief and pride adds to excitement.

TRY THIS
Picture the feeling of finishing.

TIP 38

Notice when it fits best

Excited framing suits challenges and opportunities. For truly dangerous situations, use caution instead.

TRY THIS
Use it for performance events, not for dangers.

TIP 39

Celebrate your new story

Each time you reframe nerves as excitement, you rewrite your story about yourself. Notice the change.

TRY THIS
Say, “I am someone who gets excited, not scared.”

TIP 40

Share your own result

After a month of using the phrase, write down what changed. Telling a friend your honest result, good or mixed, helps you both learn what really works.

TRY THIS
Write two sentences on how it has worked for you after a month.

Easy things to say

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

RENAME

“I am excited.”

REFRAME

“This energy is useful.”

SMILE

“I am ready for this.”

SAY

“I am excited to share this.”

THANK

“Thank you for the chance.”

“Let us begin.”

Your first week

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

DAY 1
Notice the feeling

DAY 2
Say excited

DAY 3
Smile

DAY 4
Use the energy

DAY 5
Stand tall

DAY 6
Speak

DAY 7
Review

More lessons in “Overcoming Nervousness”

Keep going. Small steps every day make a big change.

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