As World War II loomed in 1939, the British government’s Ministry of Information created a special message for their people: “Keep Calm and Carry On.”
This message was to inspire the British public facing the threat of air raids on their cities. It urged them to stay composed and persevere through challenging times.
Millions of the posters were printed, but very few were displayed. And so, it went largely unknown until it was rediscovered in a book shop, and became a mantra for millennials.
But should we keep calm and carry on?
The common advice when faced with nerves is to “stay calm.” We’re told to breathe, slow down, and try to relax.
But sometimes, this approach doesn’t work. In fact, trying too hard to calm yourself might even increase your anxiety, as you focus on controlling something that feels uncontrollable.
Instead of simply telling yourself to be calm, what if we embraced the natural energy that comes with nerves?
Rather than seeing it as a problem, we could view it as fuel for the challenge ahead. This shift in perspective can make all the difference.
Why you should reframe your nerves as excitement
Researchers have studied how people deal with situations that make them anxious, like singing karaoke, public speaking, or even doing difficult math problems.
What they found was interesting. Instead of trying to calm down, it was better to reframe your anxiety as excitement.
The reason this works is pretty simple. To the body, anxiety and excitement aren’t all that different. Both make your heart race and heighten your focus. The difference is in how we interpret that feeling.
Because if you think about it, nerves aren’t necessarily bad. They’re a sign that you care about something. So here’s how can you use that energy to your advantage.
3 tactics I use to turn anxiety into excitement
These are a few simple tricks you can use next time you have to speak in front of a crowd.
When I first started speaking in front of people, I used to get overwhelmed with anxiety. I had a real fear of standing up and sharing my thoughts.
But I learned a few simple tactics that transformed that anxiety into excitement. These approaches are practical, straightforward, and they work because they tap into how our minds handle stress.
I want to share three tactics I use regularly that could help you too.
1. Reframe your negative self-talk
We all know about negative self-talk—the voice in your head that reminds you of every possible way you could fail. It’s draining and counterproductive.
But you can train your mind to replace that voice with something more useful.
Instead of thinking, “What if I mess up?” try saying something like, “This is a great chance to share my ideas,” or “I’m excited to learn and grow.”
When you consciously choose positive affirmations, you’re doing two important things: you’re preventing your brain from spiraling into fear, and you’re feeding it with messages that generate energy.
This tactic has a double benefit—it not only makes you feel better but also brings a kind of productive energy that helps you perform better.
2. Give yourself positive messages
One trick I’ve found incredibly helpful is priming yourself with short, positive cues before a big moment.
These could be as simple as saying to yourself, “Let’s do this!” or “I’ve got this!”
This is not trying to trick yourself into feeling something fake. It’s more just turning up the volume on the part of you that’s eager to dive in.
You might wonder, why does this work? It works because it directs your focus toward what’s about to go right.
Most of the time, audiences are rooting for you—they want to see you succeed. They aren’t looking for flaws, they’re looking for value in what you’re saying.
It reminds you that this is an opportunity to connect, to offer something valuable, and this helps shift the energy from fear to anticipation.
3. Focus on the opportunity
A big part of anxiety comes from focusing too much on what could go wrong. But what if you flipped that and asked yourself, “What could go right?”
Instead of imagining a sea of bored faces, think about what you might gain from this experience. Could you learn something new? Could this be the first of many successful presentations?
Framing the situation as an exciting opportunity helps turn the unknown into a positive force. After all, many of the best things that happen to us in life come from situations where we weren’t entirely sure what would happen next—but we stepped up anyway.
When you can focus on the upside, you give your mind something productive to chew on, instead of letting it spiral into worry.
Why does excitement work
By reappraising the situation, you change the interpretation of your body’s response.
What was seen as a threat (anxiety) becomes a positive force (excitement). This shift in mindset leads to:
- Increased confidence: Feeling excited empowers you to believe in your abilities and do better.
- Improved focus: Excitement sharpens your mind, allowing for clearer thinking and better performance.
- Positive approach: Embracing excitement encourages a growth mindset, leading to valuable learning experiences.
Like any skill, reappraising takes practice.
Start with small situations and gradually work your way up. It’s okay if it doesn’t work perfectly every time. Keep celebrating small victories.
Next time you feel that familiar pre-performance anxiety, try flipping the switch. Reframe it as excitement, leverage the energy, and watch yourself shine in the spotlight.
Exciting, right!
