From Nervous to Excited: Reframing Nerves for Better Performance
"Butterflies mean you care. Turn them into fuel.'"
We’ve all felt it—that flutter in your stomach before a big presentation, a job interview, or a performance. Most of us label it as nervousness and instinctively try to calm ourselves down. But what if the key to performing better isn’t calming down at all—but getting excited?
The Power of Reappraisal
Reappraisal is a psychological strategy where we change the way we interpret a situation to alter our emotional response. Instead of viewing nervousness as a threat, we can reframe it as excitement, a positive and energizing emotion. This subtle shift in mindset can have a powerful impact on performance.
One of the most compelling studies on this topic comes from Alison Wood Brooks at Harvard Business School. In her 2014 paper titled “Get Excited: Reappraising Pre-Performance Anxiety as Excitement”, Brooks conducted a series of experiments involving public speaking, karaoke singing, and math performance. Participants were asked to say either “I am calm” or “I am excited” before performing a task. Those who said “I am excited” consistently performed better, felt more confident, and were perceived as more competent by observers. Why? Because both anxiety and excitement are high-arousal emotions — they activate the body in similar ways (increased heart rate, alertness, etc.). The difference lies in the interpretation of that arousal.
Trying to calm down often fails because it requires reducing physiological arousal, which is difficult to do quickly. In contrast, reframing anxiety as excitement works with your body’s natural state rather than against it. It’s a more realistic and effective emotional pivot.
How to Reframe Nervousness as Excitement
Here are a few simple, research-backed techniques to help you make the shift:
Use Positive Self-Talk - Say out loud, “I am excited!” This primes your brain to interpret your physiological state as readiness rather than fear.
Adopt an Opportunity Mindset - Instead of focusing on what could go wrong, think about what you could gain or achieve. This helps shift your perspective from threat to opportunity.
Visualize Success - Picture yourself succeeding at the task. This reinforces the idea that your arousal is preparing you to perform well.
Practice in Low-Stakes Settings - Try this technique in everyday situations—before a meeting, a phone call, or even a workout. The more you practice, the more natural it becomes.
Real-World Applications
This strategy isn’t just for public speakers or performers. Students can use it before exams, athletes during games, and professionals before big meetings. Even kids and teens can benefit from learning to reframe their nerves as excitement—especially during transitions like starting a new school year or trying out for a team.
Anecdotally, our family has started to embrace this mindset shift—reframing nervousness as excitement—and it’s made a noticeable difference. Interestingly, we’d been doing it intuitively for some time without realizing it had a name or scientific backing. Whether on the volleyball court or in everyday high-pressure moments, our teen and preteen daughters have learned to channel their nerves into focus and energy. They’re not paralyzed by pressure—they rise to it. And in doing so, they’ve not only performed well, but grown more confident and resilient with each experience.
Final Thoughts
Nervousness and excitement are two sides of the same coin. By choosing to interpret your nerves as excitement, you’re not denying your feelings—you’re redirecting them into something positive, powerful and productive. As Brooks’ research shows, this simple shift can lead to better performance, greater confidence, and a more positive experience overall. So next time your heart races before a big moment, don’t tell yourself to calm down. Instead, smile and say, “I’m excited.”
Remember, I am not a doctor or professional. This is just an opinion.
Image Credit: @shotbyx2
