For Teen Girls: 3 Ways You Can Overcome Challenges and Build Confidence

Brave girl

Most of us hate feeling nervous. In fact, we’re often taught to avoid those uncomfortable sensations—tingling fingers, belly aches, light-headedness, a tight chest, a racing heart, or sweaty palms. Let’s be honest, wouldn’t you rather run, hide, or shy away from those unwanted feelings?

When you get nervous, your body is actually elevating and preparing for an increased level of alertness and energy. Often referred to as “fight or flight.”

But here’s something you might not know: when you get nervous, your body is actually gearing up, preparing for an increased level of alertness and energy—often referred to as the “fight or flight” response.

What if, instead of resisting and fighting these feelings, which often leads to more anxiety, you could learn to harness that energy? What if you leaned into your nerves with curiosity and used them to your advantage?

Have you ever noticed that the first time you do something really scary, your nerves are at an all-time high? But after doing it a second or third time, the nerves subside, and it gets easier. This is because your body and mind are adapting, learning to manage the fear.

Looking back, some of the most rewarding experiences in life often come after bumping up against fear and nerves.

So, if nerves and fear are a prerequisite to excellence, here are three strategies to help you—and anyone else—overcome challenges, manage anxiety, and step forward with confidence:

Focus on one calming strategy

When your body is flooded with nervous energy, it’s important to find a calming strategy that works best for you. Depending on how your body feels, try different techniques to ease those “nervous” symptoms.

  • Take five slow, deep, and intentional breaths to center yourself.

  • Listen to your favorite song that always lifts your spirits.

  • Recite three positive affirmations out loud to remind yourself of your strength.

  • Move your body—whether it’s through dancing, stretching, or shaking off the jitters.

The key is to work with your nerves, not against them. By calming your body, you can break free from the paralyzing effects of anxiety and prepare yourself to take on the challenge.

Recognize and acknowledge the feeling

One of the most important steps in managing anxiety is recognizing that nerves and fear are natural—they’re not going to disappear just because you want them to. Instead of trying to push these feelings away, acknowledge them.

For example, you might say to yourself, “Hi Fear, I see you and I feel you elevating my heart rate. I’m going to use this energy to perform my best and give it everything I have. I’m nervous because I care. Thank you for riding this with me.”

By recognizing and accepting your emotions, you can use the energy they bring to fuel your performance rather than letting it hold you back.

Bravely step forward

Guess what? You can do hard things even when you’re nervous!

You’ve done it before and you can do it again.

Take a moment to remember a time when you did something scary. How did you feel when it was over? Probably pretty great! That’s because facing your fears often leads to growth and confidence. On the other side of fear, you’ll find strength, resilience, and the confidence to tackle even bigger challenges in the future.

Now, take that step forward. Walk onto the stage, try out for the team, speak up in class, or do whatever it is that scares you.

By following these strategies, you can learn to manage your anxiety, build confidence, and embrace the challenges that come their way.

Remember, the nerves you feel are just a sign that you care—use them to your advantage and step forward bravely.


You’re doing great. ZGiRLS is here for your family.

ZGiRLS equips middle school girls with the mental health tools and resources to build lifelong confidence, resilience, and unwavering self-worth. Learn more about how we help tweens and teens realize their fullest potential.

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