Nervousness is a common human experience, often arising in response to perceived threats or challenging situations. It’s characterised by a range of physical, emotional, and cognitive responses, and while it can be a normal and even helpful reaction, it can become problematic when it’s excessive or interferes with daily life.
What Causes Nervousness?
- The Stress Response: Nervousness is often the body’s natural stress response, designed to prepare us for action. When we perceive a threat, whether real or imagined, the body activates the sympathetic nervous system (SNS), releasing hormones like adrenaline and cortisol. This leads to increased heart rate, rapid breathing, muscle tension, and other physiological changes associated with nervousness.
- Future-Oriented Anxiety: Unlike fear, which is a response to an immediate threat, nervousness is often related to anxiety, a future-oriented mood state. It can involve worrying about what might happen in the future, anticipating negative outcomes, or feeling apprehensive about upcoming events. For example, nervousness can be associated with public speaking, job interviews, or social interactions.
- Underlying Beliefs and Thought Patterns: Nervousness can be fueled by negative thoughts, such as predicting a negative outcome or believing others will judge us harshly. Such thought patterns can create a cycle of worry that maintains and exacerbates the feeling of nervousness. Additionally, perfectionism and a strong need for control can contribute to nervousness.
- Social Anxiety: Some people experience nervousness specifically in social situations, such as meeting new people or performing in front of others. This is known as social anxiety, characterised by an intense fear of being judged. In such cases, nervousness may lead to avoidance of social situations.
- Past Experiences and Trauma: Past experiences, particularly traumatic ones, can also contribute to feelings of nervousness. Traumatic events can lead to an overactive fight/flight/freeze response, causing heightened feelings of anxiety and nervousness.
- Family History: Research has shown that conditions such as anxiety often run in families. It’s not clear if this is due to genetic influences or learned behaviors and thinking styles from family members.
Reducing the Negative Impact of Nervousness
While nervousness is a natural response, there are many ways to minimise its negative impact:
- Mindfulness and Relaxation Techniques: Practices such as mindful breathing can activate the body’s natural relaxation response, which can help to switch off the stress response. Mindfulness can help to observe nervous thoughts and feelings without judgment, which can reduce the intensity of the experience. Relaxation techniques, such as deep breathing exercises, can help calm the nervous system and reduce physical symptoms of nervousness.
- Reframing Negative Thoughts: Challenging and reframing negative thought patterns can be helpful. Identifying automatic negative thoughts and actively replacing them with more balanced and realistic ones can reduce feelings of nervousness.
- Focus on Solutions: Instead of dwelling on worries and anxieties, focusing on solutions can be helpful. This involves identifying what can be done to manage a situation, rather than getting caught up in worrying about what could go wrong.
- Acceptance and Self-Compassion: Recognizing that nervousness is a normal human experience can be helpful. Rather than fighting against nervousness, accepting it and treating oneself with compassion can reduce its negative impact.
- Setting Boundaries: Setting clear boundaries can help to manage stress and reduce the likelihood of feeling overwhelmed.
- Identifying Triggers: Being aware of what triggers nervousness can help individuals better prepare for and manage these situations. Identifying these triggers allows individuals to use their coping techniques more effectively.
- Physical Activity and Sleep: Regular exercise and ensuring enough sleep can help to reduce the overall levels of stress and anxiety, which can make nervousness less likely.
- Exposure: Facing feared situations gradually can reduce the anxiety associated with them. By engaging in challenging situations rather than avoiding them, individuals can build confidence and reduce nervousness.
- “Act as if”: When encountering a situation that produces anxiety, acting “as if” you are calm and confident may help, as the brain does not always know the difference.
- Writing Down Worries: Writing down worries is a way of acknowledging and giving yourself permission to deal with these feelings later.
Summary
Nervousness is a natural human response triggered by the body’s stress response to perceived threats and future-oriented anxieties. Negative thought patterns and a lack of control can contribute to feelings of nervousness. Several strategies can help to manage nervousness, such as mindfulness, reframing negative thoughts, focusing on solutions and self-compassion. Other techniques that are helpful are physical activity, sleep and gradually exposing oneself to feared situations.