349. Body Language and Speech Habits That Reveal You Are Nervous
When we feel nervous, the body prepares for action. The result is a collection of small habits that can signal nervousness to others:
1. Speaking too quickly
One of the most obvious signs of nervousness is rushing.
2. Too many filler words
"Um…", "er…", "you know…", "like…", "actually…"
Filler words often appear when we are uncomfortable with silence. Instead of pausing to think, we fill the space.
3. Looking away too often
Nervous speakers may avoid eye contact by looking at the floor, ceiling, their notes or somewhere over the audience's head.
4. Fidgeting
Playing with a pen, touching your hair, adjusting your clothes, moving jewellery or repeatedly shifting your weight can reveal nervousness.These movements often happen unconsciously because the body is trying to release tension.
5. Stiff or closed posture
Nervousness can make you shrink physically: shoulders rise, arms become rigid, and the body may lean backwards or forwards.
6. Holding your breath
When people are nervous, they sometimes take shallow breaths or unconsciously hold their breath while speaking. This can make the voice sound strained and can encourage even faster speech.
7. Repeating yourself
Nervous speakers sometimes repeat words, sentences or ideas because they are worried that the audience has not understood them.
8. The hands trembling
Nervousness can make your hands shake, particularly when you are under emotional pressure or when you feel that other people are watching you.
This happens because nervousness activates your body's fight-or-flight response. Your muscles become more tense and your body releases stress hormones, which can cause small involuntary movements or trembling.
9. Excessive smiling
A smile can be warm and engaging, but nervous speakers sometimes smile continuously—even when discussing something serious.
This can become a way of releasing tension rather than communicating emotion.
10. Apologising unnecessarily
"Sorry, my English is not good." "Sorry, I'm not very good at presentations." "Sorry, I just want to say one thing…"
These phrases immediately draw attention to your nervousness.
How to relax and stop feeling nervous?
Nervousness is a natural human response. It is not something we can simply eliminate. But we can learn to manage it.
The first step is to accept the feeling rather than fight it.
Secondly, relax your body. Pay attention to where you are holding tension. Are your shoulders raised? Are you gripping your hands? Are you clenching your jaw? Are you standing rigidly?
Breathe deeply, speak with pauses and make eye contact.
Olga Smith