How to Reframe Nerves as Excitement – Backed by Science and Practice
Have you ever thought, ‘I know what I’m doing, so why do I still feel so nervous?’
You’re not alone. I hear this from high-performing professionals all the time-leaders, creatives, speakers, and business owners who are confident in their skills, yet still feel a rush of anxiety before big moments.
The good news?
You’re not broken.
Your body is doing exactly what it’s designed to do.
Nerves and Excitement Feel the Same in the Body
When the stakes are high, your brain signals your body to prepare. You release adrenaline and cortisol. Your heart races. Your breath quickens. Your focus narrows.
These are the exact same physiological signs we experience when we’re excited.
The only difference?
What we call it.
That’s where everything changes.
Reframing Nerves Is a Learnable Skill
In neuroscience, this is known as cognitive reappraisal, the practice of reinterpreting what a sensation or emotion means, so your brain and body can respond differently.
Rather than resisting the nerves or trying to “calm down,” we teach the body to work with the energy instead of against it.
A well-known study from Harvard found that individuals who said ‘I’m excited’ before a high-pressure task performed better than those who tried to relax. Why? Because excitement keeps your energy high, but redirects it in a productive direction.
How to Reframe Nerves Into Focus
You can begin practising this immediately with a few simple tools:
Notice the signal: ‘My heart’s racing – this matters to me.’
Shift the story: ‘This is excitement. I’m ready.’
Give the energy a job: Ground your feet. Breathe with rhythm. Press your thumb to your finger to anchor yourself in the present.
Reinforce after: ‘I turned that energy into impact.’ (This is key for building new neural associations.)
This approach isn’t about faking confidence. It’s about retraining your nervous system so it feels safe, capable, and connected in the moments that matter most.
From Performance Anxiety to Performance Fuel
When you stop resisting the natural surge of nerves and start partnering with it, you unlock a new level of presence and power.
You don’t need to be fearless.
You need the right tools to help you feel safe and supported, even when the pressure is on.
This is the foundation of my work, whether it’s through hypnotherapy, performance coaching, or nervous system support.
Want to explore how this could look for you or your team?
Get in touch or book a discovery call.
Let’s turn those nerves into your greatest asset.
