How to Relax Before An Exciting Event

Co-authored by Masha Kouzmenko

Last Updated: December 13, 2022 Approved

You may find yourself getting really excited before a big event. That's actually a good thing—an article in the APA's Journal of Experimental Psychology says that excitement can help you avoid being anxious. If you need a little break from all that energy, though, our guide has plenty of tips you can use to calm yourself down.

Method 1

Method 1 of 2:

Preparing for the Event

Do not ingest any caffeine after 12:00 pm the day before your event. Caffeine increases your stress response and your perception of stress. If you are already feeling stressed about your event, drinking caffeine will make your body have a stronger response to stress. You may feel more relaxed if you do not drink or eat any caffeine (e.g. chocolate, some teas, sodas, coffee).
Light exercise such as walking, yoga, or gardening can help you feel more relaxed. Exercise will increase the feel-good endorphins in your brain, reduce stress, and help you sleep better. ^{[1]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Make sure you do some form of exercise that you actually enjoy. Exercise should not feel like a burden but should help you unwind before your event.

Advertisement
3
Listen to calming music. Music can help you to calm down and relax before an event. Avoid music with a fast tempo or hard rock music. Music will help distract you from the event and decrease stress hormones. Turn your music up loudly so that you get lost in it. ^{[2]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- If you are not into music, try another creative hobby to distract your mind such as writing, sketching, or doodling.
4
Have a shower or a bath. A warm bath or shower will help you to relax and can help you get a good night's sleep before your event. ^{[3]
X
Research source} Add chamomile, lavender, or mandarin, or Frankincense oil to your bath for added benefits. ^{[4]
X
Research source} As you soak in the bath, try not to think about your event. Close your eyes and breath deeply.
- Soak in the bath for 15-20 minutes for the best results.
A good support system can help you manage your excitement. ^{[5]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Your family and friends know you well and want the best for you. If you do not want to talk about the event, they can help you take your mind off of it. If you feel nervous or stressed about the event, let them know how you feel. They will most likely offer you some encouraging words.
6
Think positively. ^{[6]
X
Expert Source

James Brown
Meditation Coach

Expert Interview. 3 April 2019.} Believe that the best possible outcome for the event will happen. If you have a negative thought about the event, counter that thought with something positive and affirming instead. ^{[7]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Find a way to put a positive spin on the situation. Instead of saying, "It's too difficult," say, "I can make this work."
- Surround yourself with positive people before your event as well. Negative people can make you feel more stressed and cause you to doubt yourself.
Advertisement

Method 2

Method 2 of 2:

Using Relaxation Techniques

Find a quiet space where you will not be distracted and get in a comfortable position. It is best to sit or recline instead of lying down. You do not want to fall asleep. Now imagine a spot just below your belly button and imagine that you are breathing in and out through that spot. Breathe in deeply, and then breathe out like a deflating balloon. Slow and deep breathing improves the flow of oxygen through your body and causes you to relax.
2
Try meditation . ^{[8]
X
Expert Source

James Brown
Meditation Coach

Expert Interview. 3 April 2019.} Go to a quiet place, get in a comfortable position, and keep your back straight. ^{[9]
X
Expert Source

Masha Kouzmenko
Meditation Coach

Expert Interview. 26 March 2020.} Dim or turn off the lights. Focus on your breathing. Pay attention to how it feels entering and leaving your body or the sound of your breathing. Breathe in and out deeply and focus on your breath. ^{[10]
X
Research source} Your mind will wander off at times, but redirect your thoughts back to your breathing. ^{[11]
X
Research source}
- Focus on awareness and bringing your thoughts back to your breathing instead of stopping your mind from wandering. ^{[12]
  X
  Research source}
3
Use visualization. Imagine a place or a time when you felt very relaxed and peaceful. Close your eyes and imagine walking to that place. Think about the time of day, the colors, the smells, the sounds, the textures and the people that are there. Use all of your senses as you visualize. Try doing this a few minutes before you go to bed. ^{[13]
X
Research source}
- Sit in a quiet spot and wear comfortable, loose clothing while you visualize. ^{[14]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
4
Do progressive muscle relaxation. Find a place where you will not be disturbed and set aside 15 minutes. ^{[15]
X
Research source} During this exercise, you will focus on tensing and relaxing each of your muscle groups (e.g. feet, lower leg, entire leg, buttocks, stomach, chest, neck and shoulders). Start by relaxing and tensing the muscles in your toes and work your way up to your head and neck. Tense your muscles for 5 seconds, and then relax them for 30 seconds. ^{[16]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Once you have finished going through all of your muscle groups, stop and enjoy how relaxed you feel.
Advertisement

Expert Q&A

Search

Add New Question

Question

How can I calm my nerves before I something exciting?

James Brown
Meditation Coach
James Brown is a San Francisco Bay Area-based teacher of Vedic Meditation, an easy and accessible form of meditation with ancient roots. James completed a rigorous 2-year study program with Vedic masters, including a 4-month immersion in the Himalayas. James has taught thousands of people, individually, and in companies such as Slack, Salesforce, and VMWare.

James Brown

Meditation Coach

Expert Answer

It can help to take a few minutes for meditation. That way you can be more mindful of your surroundings and feel calm.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 2 Helpful 3

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Tips

Feeling anxious or stressed before an event is completely normal.

Thanks
Helpful 2 Not Helpful 2
If your mind is racing, try to do something that is unrelated to the event and will distract you.

Thanks
Helpful 2 Not Helpful 1
Remain focused on your breathing, especially if you are hyperventilating.

Thanks
Helpful 1 Not Helpful 2

Show More Tips

You Might Also Like

[1]

Trustworthy Source

Go to source

[2]

[3]

[4]

[5]

[6]

James Brown
Meditation Coach

[7]

[8]

[9]

Masha Kouzmenko
Meditation Coach

[10]

[11]

[12]

[13]

[14]

[15]

[16]

How to Relax Before An Exciting Event

Steps

Preparing for the Event

Using Relaxation Techniques

Expert Q&A

Tips

You Might Also Like

References

About this article

Reader Success Stories

Did this article help you?

You Might Also Like

Explore Categories