NERVOUS
Journal Prompts for when you’re feeling nervous
Journaling when you're feeling nervous provides a powerful outlet for processing those anxious emotions. It helps you explore your thoughts, understand the root of your nervousness, and transform those feelings into clarity and confidence.
Where do you feel this feeling in your body? How does it show up physically for you?
Spend 5 minutes free writing without judgment about your feelings and/or an emotionally charged episode.
Get it out! Write a letter to the person/circumstance that’s causing you to feel this way - but dont ’t send it. Just allow yourself to sit with the feelings.
What triggered this feeling? Reflect on the thoughts, events, or interactions that brought up this emotion. Dive into the specific situation or event causing your anxiety. Are there any uncertainties or fears attached to it?
Ask yourself: What past experiences have I had that are similar to this one? Reflect on times when you've felt nervous before and how you handled those situations. How did you overcome them?
What do I need to remind myself about my strengths and abilities in this moment? Reconnect with your past successes and the skills you have that will help you through this situation.
What is the worst-case scenario, and how likely is it to happen?
Challenge your worries by examining how realistic your fears are. What’s the worst thing that could happen, and how would you cope with it?How can I reframe my nervousness as excitement or opportunity?
Shift your mindset by reframing the nervousness into something positive, like an opportunity for growth or an exciting challenge.Imagine yourself free from the burden of this feeling? How would your life be different? What goals would you set for yourself? Use this prompt to envision a future where you embrace your abilities and achieve even greater success..
Are there any memories attached to this feeling or situation? Is this situation similar to something that has happened in your childhood? How did it feel?
What would I tell a friend who is nervous about this issue?
How does this emotion align with my values and goals? Consider whether these emotions are in alignment with who you want to be and the goals you have set for yourself.
What resources, people, or strengths can I rely on to support me through this concern?
What small step can I take today to reduce the intensity of this feeling and bring myself more peace?
How do you speak to yourself when you’re experiencing this feeling? Does it differ from how you speak to yourself when you’re not experiencing this feeling?
Have you ever been ashamed or embarrassed by this feeling? What was the situation, and were you the one who made yourself feel ashamed, or was it other people? (Could be both)
For professional success …
Reframe Negative Self-Talk:
What & Why it works: Reframing negative self-talk helps shift your mindset from self-doubt to self-recognition, boosting confidence and reminding you of your abilities.
How to practice: When imposter syndrome hits, remind yourself of past successes or qualities you admire about yourself. Focus on the progress you’ve made rather than what you haven't achieved yet.
To fuel personal growth and success …
Self-Compassion Break
What & Why It Works: A self-compassion break allows you to acknowledge your nervousness without judgment, easing the pressure and providing emotional relief.
How to Practice: Take a moment to tell yourself, “It’s okay to feel nervous; I’m doing the best I can right now.” Place your hand on your heart and take a few deep breaths, embracing your feelings with kindness.
The 5-4-3-2-1 grounding technique: This technique helps redirect your focus away from overwhelming emotions and into the present moment, Engaging your senses calms the nervous system, counteracting the fight-or-flight response and fostering a sense of safety.
Here’s how to implement it:
Find a Comfortable Position: Sit or stand in a quiet place where you can focus without distractions.
Take a Deep Breath: Inhale slowly through your nose for a count of four, hold for four, and exhale through your mouth for a count of four. Repeat this a few times to center yourself.
Engage Your Senses:
5 Things You Can See: Look around you and identify five things you can see. It could be the color of the walls, a picture, or a shadow on the floor.
4 Things You Can Touch: Notice four things you can physically touch. This might be the texture of your clothing, the chair you’re sitting in, or the ground beneath your feet.
3 Things You Can Hear: Listen for three sounds. This could be the ticking of a clock, the sound of traffic outside, or birds chirping.
2 Things You Can Smell: Identify two scents in your environment. If you can't smell anything at the moment, think of your two favorite scents, like fresh coffee or a favorite perfume.
1 Thing You Can Taste: Focus on one thing you can taste. This could be the aftertaste of a meal, a mint in your mouth, or simply the air around you.
Reflect and Release: After going through the senses, take another deep breath. Reflect on how you feel now compared to when you started the exercise. Acknowledge any shifts in your emotional state and allow yourself to release some of that nervousness, allowing you to regain control over your thoughts and emotions.
Discover powerful mindfulness strategies to help you stay focused and calm—click HERE to explore!
Celebrate Yourself -
What & Why it Works: Celebrating yourself means giving credit to both the big wins and the small moments that matter. When you take the time to celebrate your wins, no matter how small, you create a positive shift in your mindset. Research shows that acknowledging your accomplishments releases dopamine, the "feel-good" hormone, giving you a boost of confidence and reinforcing your belief in your abilities.
How to practice: Reflect on your wins, strengths, and everything you value and appreciate about yourself. Take a moment to jot down at least one win from your day, week, or even month—big or small. It could be something as simple as completing a task, making a tough decision, or just showing up for yourself when it mattered.
Explore prompts and tips to help you move past nerves and step into your true value.
Breathing Exercises…
4-7-8 Breathing
What it is & Why it Works: This breathing technique helps calm your nervous system by focusing on your breath, slowing it down, and bringing you back into the present moment. The deep inhale and long exhale activate the parasympathetic nervous system, promoting relaxation and reducing anxiety.
Tip: This exercise can be done anywhere and is especially helpful before a stressful meeting or when you're struggling to fall asleep.
How to Practice:
Sit comfortably with your back straight.
Inhale through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8, making a soft "whoosh" sound.
Repeat this cycle for 4–8 rounds, focusing on the breath and the counting to steady your mind.
Learn more about Mindful Breathing and Find Tips for Practicing HERE.