New Beginnings Bring Nerves—and That Can Be a Good Thing

Insights by Kathy Richardson, Assistant Professor of Clinical Mental Health Counseling, Lebanon Valley College

Key Takeaways

• Feeling nervous before a new experience is a natural response to change and uncertainty.
• Nervousness and excitement can produce similar physical reactions, so butterflies don’t necessarily mean something will go wrong.
• Grounding, deep breathing, mindfulness, and positive self-talk can help make transitions feel more manageable.
• Adjusting to a new experience takes time, and self-compassion can help people navigate the transition.

A new semester, a first job, or a move to an unfamiliar city can bring excitement and opportunity. These transitions can also trigger racing thoughts, an unsettled stomach, or the urge to retreat.

Those nerves are not necessarily a sign that something is wrong, according to Kathy Richardson, Assistant Professor of Clinical Mental Health Counseling, Lebanon Valley College. They are often the brain’s natural response to change.

“It is very normal for us to feel nervous before starting something new,” Richardson said. “We are creatures of habit, and our brains are wired to be on alert when we are in a new or unfamiliar situation.”

That response is tied to the body’s survival instincts. When people enter unfamiliar situations, the brain may react as though it is facing a potential threat—even when the change is positive or planned. The amygdala, which Richardson describes as the brain’s “fire alarm,” becomes active and begins scanning for danger. The body releases stress hormones, while the prefrontal cortex—the part of the brain responsible for logic and reasoning—becomes less effective. That reaction can make it difficult for people to use logic to talk themselves out of feeling anxious.

Nervousness and excitement also produce many of the same physical responses, including a rush of adrenaline and cortisol. Instead of viewing a quickened heartbeat or butterflies in the stomach as evidence that something will go wrong, people can try to interpret those sensations as signs that the body is preparing for an important experience.

“Our nervousness is just our brain’s way of preparing us,” Richardson said.

Nerves can also serve a useful purpose. Anxiety before an interview, a date, or the first day of college may indicate that a person cares about the outcome and wants to make a positive impression.

Personality and past experiences can influence how someone approaches a new beginning. Richardson pointed to the “Big Five” personality traits—openness, conscientiousness, extraversion, agreeableness, and neuroticism—as one way to understand those differences.

People who score highly in openness may seek out novelty and variety, while those who score lower may prefer familiar routines. Those with higher levels of neuroticism may experience negative emotions and mood changes more frequently, while people who score lower may have a calmer, more resilient temperament.

Although some nervousness is normal, anxiety may require additional attention when it begins to interfere with everyday life. Butterflies before a job interview are different from being unable to sleep for several nights, missing multiple meals, or withdrawing from school, work, relationships, or other important activities. If anxiety causes significant distress or makes it difficult to function, professional support may be appropriate.

Avoidance is a common response to anticipatory anxiety. Canceling a plan or avoiding an unfamiliar situation may provide immediate relief, but it can make the fear stronger over time.

“The more we avoid something, the greater the threat response may be the next time we are in an unfamiliar situation,” Richardson said.

Overpreparation can create a similar problem when someone becomes consumed with trying to control every possible outcome. Preparation is helpful, but it cannot eliminate all uncertainty. Rather than avoiding or overpreparing, people can recognize nervousness as the body’s attempt to manage an unfamiliar situation.

Several practical strategies can make an approaching transition feel more manageable. Grounding exercises can bring attention back to the present moment. One technique involves naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Deep breathing, visualization, positive self-talk, and reframing fears as opportunities can also keep worries from spiraling. Richardson recommends practicing mindfulness regularly instead of waiting until anxiety reaches its peak.

There is no standard amount of time it takes to become comfortable with a new experience. In higher education, the first few weeks are sometimes called the “honeymoon period,” when everything feels exciting and slightly unreal. As that initial feeling fades, students may need time to establish routines, develop relationships, and begin to feel that they belong.

“With any transition, it is important to give ourselves time to adjust and to have compassion and patience for ourselves,” Richardson said.

Feeling nervous at the start of something new does not mean a person is unprepared or making the wrong choice. In many cases, it means the brain recognizes that change is coming—and that the moment matters.

Clinical Mental Health Counseling at LVC

Turn your passion for helping others into a meaningful career. Lebanon Valley College offers a CACREP-accredited Master of Science in Clinical Mental Health Counseling that prepares students for licensure as professional counselors, with flexible pathways for both undergraduate and graduate students. Explore our accelerated 3+2 program or our post-baccalaureate master’s program to take the next step toward supporting individuals, families, and communities.