A mental performance coach taught diver Molly Carlson to visualize fear as a piece of paper in front of her eyes. Instead of trying to destroy the paper, she gently shifts it to the side, allowing it to exist without consuming her focus, freeing her to perform.

Shift your mindset away from a pass/fail evaluation, which fuels anxiety about uncontrollable outcomes. Instead, approach the situation as a curious exploration. This reframe lowers the psychological stakes, reduces nervousness, and allows for more authentic and effective engagement.

Top performers don't conquer nervousness; they listen to it. Self-doubt is an indicator to lean into, not a signal to stop. Performance coach Giselle Ugardi suggests talking back to your inner critic as a way to reframe and manage the feeling, rather than trying to suppress it.

Instead of treating fear as a psychological flaw, view it as a neutral, physical vibration in the body. This atomic perspective, inspired by physics, allows you to step out of self-judgment and use the energy creatively. You stop managing the 'idea' of anxiety and start experiencing the raw sensation.

Instead of shying away from uncomfortable situations, reframe them as your personal "teacher." Adopting the mindset that "everything is here to teach me" transforms fear of failure into an opportunity for profound growth, helping you expand your capabilities and master your ego.

The physiological state of nervousness—heightened alertness and agitation from adrenaline—is identical to that of excitement. Neuroscientist Andrew Huberman explains the emotional difference comes entirely from our cognitive framing, or the top-down label we apply to the physical sensations.

Conventional leadership advice suggests suppressing negative emotions. A more powerful approach is to reframe the intense energy behind feelings like rage or fear as a fuel to overcome obstacles, rather than a liability to be contained and hidden.

In a tense meeting or interview, focusing on summarizing the other person's points serves a dual purpose. It makes them feel heard, but more importantly, it gives your own nervous system time to settle. This shifts focus outward, reducing internal anxiety and allowing you to respond more calmly and effectively.

In high-stress situations, attentional resources are depleted. Attempting to force a positive reframe ("this is exciting, not scary") is cognitively expensive and can degrade performance further. A mindful, non-judgmental acceptance of the situation is less taxing and more effective at preserving cognitive function.