Feeling nervous before a date, regardless of whether it is a first date or a tenth, is completely common. Worrying about making a good first impression, dreading the potential for dull moments, or even overthinking the entire situation can lead to anxiety. The good news, however, is that you can implement some calming techniques and walk in to a date feeling confident and stress-free.
We spoke to Dr. Neha Verma, who specializes in mental wellness, and she shared 8 ways to manage anxiety before a date so you can enjoy the evening without worrying.
- Take Slow Deep Breaths: As a form of preparation, make sure to take slow and deep breaths for a few minutes. Deep breathing is proven to activate your body’s relaxation response and reduce any nervous energy instantly.
- Plan, But Do Not Overthink: Do not rehearse conversations, as this can lead to coming off as inauthentic. Focus on planning your outfit and how you will get to the venue. Authenticity is far more appealing than perfection.
- Positive Visualization: Imagine a relaxed version of your date for a few minutes. This will train your brain to expect calm during the date instead of panic.
- Put on a Playlist that Calms you or Boosts your Confidence: Listen to a playlist that calms you or boosts your confidence. Music has a powerful effect on your mood and energy.
- Practice Self-Talk: Instead of thinking, “What if I mess up?” replace it with “I’m excited to learn about someone new.” Self-talk is more important than you might think!
- Limit Caffeine: Increased heart rate and anxiety are two symptoms of consuming too much caffeine. Consider ordering water or herbal tea before the date.
- Do a Quick Physical Activity: Quick walks, light stretches, or a bit of dancing can relieve some tension and release beneficial endorphins.
- Remind Yourself—It’s Just a Conversation: You are not auditioning for a role. Take the pressure off; be curious instead of critical. You are simply meeting another person.
Feeling nervous before a date is an everyday worry for many people, but it does not have to overshadow your plans for the evening. Using a few simple evidence-based strategies is all it takes to help shift your mindset so you can embrace the date with confidence. Keep in mind: the aim is to connect, not reach unattainable levels of perfection. So, unwind, be yourself, and allow things to unfold organically.
