How to channel nervous energy? 12 tips to redirect nervousness
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what nervous energy is, and how to channel nervous energy effectively. Our 12 tips are here to help you manage and redirect any tension and nervousness.
Whether it’s before giving a presentation, attending an important event, or just thinking about your to-do list, we all get hit with surges of excess energy sometimes. Usually a mix of excitement, anxiety, and/or restlessness, nervous energy is a natural response to situations our minds perceive as challenging or important. And though it can be unsettling, this bundle of energy is just our body's way of providing us with the alertness and physical readiness we might need to face them.
However, when nervous energy isn't directed effectively, it can become overwhelming or counterproductive, leading us to feel more anxious or stressed. Luckily, we can learn how to channel nervous energy, and use it to enhance our performance, creativity, and overall wellbeing.
What is nervous energy?
Nervous energy is excess energy, which often comes with a mix of emotions and sensations, that can make us feel mentally and physically restless. This energy can emerge in any situation that makes us feel anxious, excited, or under pressure.
Physically, nervous energy might bring symptoms like a racing heart, sweaty palms, or a jittery feeling in your stomach, as if your body is preparing to take action. Some people feel a surge of adrenaline, leading them to tap their feet, fidget, or pace back and forth.
Mentally, nervous energy can cause your thoughts to race. It might feel like your brain is on high alert, scattered, or overwhelmed, which can make it challenging to focus on one thing.
While nervous energy is often linked to negative feelings like anxiety or stress, this type of energy is part of your body's natural response to perceived challenges or opportunities — preparing you to face something important.
How to channel nervous energy: 12 tips to help you direct the anxiety
Channeling nervous energy effectively can help you enhance your performance, creativity, or wellbeing instead of feeling stressed or anxious.
1. Exercise to expel energy
Physical activity can be highly effective in using and reducing excess nervous energy. When you exercise, your body may release feel-good hormones, which can improve your mood and reduce stress. Try activities like running, yoga, or dancing to channel your energy into movement, which can help reduce restlessness and calm your mind.
💙 Exercise doesn’t have to be grueling. Mel Mah’s Moving for Fun guided exercise video is a great way to introduce more movement into your life.
2. Deep breathing techniques
Deep breathing exercises can have an immediate calming effect on your mind and body. Focus on your breath and practice slow, deep breaths to help activate your body's relaxation response. This can help lower your heart rate and reduce the intensity of nervous energy.
💙 Let your breath guide you into a state of balance during Breathing Room, a 4-minute guided meditation.
3. Set clear goals
Define clear, achievable goals to provide direction for your nervous energy so you can focus on productive activities, reducing feelings of restlessness and improving your sense of purpose and achievement.
💙 Tap into The ‘Why’ Behind Your Goals with the help of Jay Shetty during this Daily Jay session.
4. Engage in creative activities
Channel your nervous energy into creative pursuits. Whether it's painting, writing, or playing an instrument, expressing yourself constructively can help channel your nervous energy and emotions.
5. Practice mindfulness and meditation
Mindfulness and meditation can help you anchor your thoughts and emotions in the present moment, reducing the scattered feeling that often accompanies nervous energy. These practices can teach you to observe your thoughts and feelings without judgment, which can help bring calm and clarity.
💙 Start Here with Jeff Warren is a short meditation to help ease you into the path to mindfulness.
6. Limit stimulants
Caffeine and other stimulants can worsen feelings of nervousness and anxiety. Reduce your intake to help stabilize your energy levels and prevent spikes in nervous energy.
7. Establish a routine
A consistent routine can provide a sense of order and predictability, which can be calming when you're feeling nervous. Structure your day to help you manage your energy, so you have a balance of activity and rest.
💙 Learn to Turn Choice Into Routine with the guidance of Jay Shetty.
8. Seek social support
Talking to friends, family, or support groups can provide relief and perspective when you're dealing with nervous energy. Share your experiences and be open to support to help you feel less isolated and more grounded.
9. Prioritize relaxation time
Activities you enjoy can help counteract nervous energy. Try reading, taking a bath, or listening to music to provide a break for your mind and body.
💙 Let this Infinite Ambient for Relaxation playlist be the soundtrack to your winddown time.
10. Focus on positive self-talk
The way you talk to yourself can influence your feelings and energy levels. Practice positive self-talk to shift your mindset to a more supportive and encouraging tone, as this can help alleviate nervousness and self-doubt.
💙 Learn how to reframe your inner monologue for the positive during this Shift Your Self-Talk session of the Daily Jay.
11. Redirect thoughts
Move your thoughts away from negative or unproductive patterns to help you manage nervous energy. Consciously guide spiraling thoughts toward more positive or neutral topics.
💙 Take a moment to create space from your nervous energy and thoughts by learning to Refresh the Mind.
12. Seek professional help when needed
If your nervous energy feels overwhelming or persistent, seek advice from a mental health professional. Therapists or counselors can provide personalized strategies and support to help you channel nervous energy more effectively.
10 signs of nervous energy
By identifying when you're experiencing nervous energy, you can start exploring ways to harness it rather than letting it overpower you.
1. Physical restlessness: You might find it hard to sit still and can feel an urge to move around constantly. You could feel like fidgeting, tapping your feet, or feeling a sense of physical discomfort when trying to remain stationary.
2. Racing heart: An increase in heart rate, even when you're not physically exerting yourself is common with nervous energy.
3. Rapid breathing: Quicker, shallower breathing which can heighten feelings of anxiety or stress.
4. Difficulty concentrating: A heightened state of alertness can make it challenging to focus on one task or thought, complete tasks, or make decisions.
5. Increased sweating: Even without physical exertion or high temperatures, you could experience excessive sweating.
6. Gastrointestinal discomfort: Stomach aches, nausea, or other digestive issues often accompany nervous energy.
7. Sleep disturbances: You might find it difficult to fall asleep or stay asleep, because excess energy and racing thoughts can interfere with your rest.
8. Mood fluctuations: Your mood may shift more rapidly, bringing irritability, frustration, or sudden mood changes.
9. Impatience: Feelings of urgency or impatience, as though you can't wait or need to be constantly moving forward.
10. Muscle tension: Tight muscles is common, especially in areas like the neck, shoulders, or back, causing discomfort or pain
Nervous energy FAQs
How can I tell the difference between nervous energy and anxiety?
Nervous energy and anxiety can feel similar, but they have distinct differences. Nervous energy often arises in response to a specific situation or event. It can bring a sense of restlessness or an excess of energy. Nervous energy can make you feel on edge, but can also be channeled into productive activities.
Anxiety, on the other hand, tends to be more pervasive and can occur without an obvious trigger. It's often a persistent worry or fear that can interfere with your daily life. Anxiety might need different coping strategies or professional support to manage.
Can nervous energy be a positive force?
Nervous energy can be a positive force when channeled properly. It can heighten alertness, increase energy levels, and motivate you to tackle challenges. By directing this energy toward productive activities, such as exercise, creative projects, or problem-solving, it can help you achieve your goals. The key is to manage this energy wisely and not let it overwhelm you.
What long-term strategies can help with managing nervous energy?
Long-term strategies for managing nervous energy include developing a consistent routine, taking regular physical activity, engaging in mindfulness or meditation practices, and building a strong support network. Establish healthy habits, like balanced nutrition and adequate sleep. Learn to identify triggers and develop personalized coping strategies to manage nervous energy effectively.
How does sleep impact nervous energy?
Sleep can have a significant impact on nervous energy. Lack of sleep can increase stress hormone levels in the body, worsening feelings of nervousness and restlessness. But getting enough restful sleep can help regulate your mood, improve your focus, and reduce the intensity of nervous energy. Establish a regular sleep schedule and create a calming bedtime routine to help manage your nervous energy.
Are there specific foods or diets that help in managing nervous energy?
Consuming a balanced diet rich in whole foods, like vegetables, fruits, whole grains, lean proteins, and healthy fats can support overall wellbeing and energy regulation. Minimize stimulants like caffeine to help prevent spikes in nervous energy. Stay hydrated and avoid heavy meals before activities that might induce nervousness to help manage your energy levels.
Calm your mind. Change your life.
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