Anxiety! I can remember sitting there in the job interview with sweaty palms. I had prepared for the interview by creating an elevator pitch and rehearsing it repeatedly the night before. My leg had bounced up and down uncontrollably. I had tried pressing my heel firmly to the ground, but the nervous energy kept swelling up, demanding movement. I hadn’t even realized my nervous system was reacting to the stress of the job interview, but I assumed my interviewer had probably noticed it.

Nervous legs, jittery feet, and restless bouncing- these are the body’s most common anxiety “tells.” For many women, especially those who are juggling work, relationships, caregiving, and the invisible pressure to “hold it all together,” anxiety doesn’t just live in the mind; it also lives in the body. Learning how to care for that body- how to soothe it, respect it, and support it- is one of the most empowering forms of self-care you can practice.

Start with body awareness, not judgment about your anxiety

Some people internalize the belief that anxiety is a flaw- something to hide or “fix.” However, your body is not betraying you, it’s communicating with you.

When your legs bounce, your stomach has butterflies, or your chest tightens, it is your nervous system trying to discharge excess energy.  Instead of forcing stillness, try acknowledging what’s happening: 

• “I notice my leg is bouncing. 
• “My body is telling me it needs to move.”

This simple mind shift nudges your brain out of the panic mode and into awareness. The moment you stop fighting your body you create room to soothe it.

Build micro-rituals that calm your nervous system

Self-care doesn’t have to look like spa days or bubble baths. For women with anxiety the most powerful rituals are small, doable, and consistent. You might try weaving one or more of the following into your daily routine:

• Grounding breaths: inhale for four, hold for four, exhale for 6. This activates the parasympathetic nervous system, which is your built-in brake pedal.
• Sensory resets: keep a textured stone, essential oil roller, stress ball, or soft scarf in your bag. Something physical that you can touch or smell could instantly pull you out of spiraling thoughts. 
• Shake out” breaks: a 30- second whole body shake can discharge nervous energy shut your door and then shake your hands wiggle your toes or hop lightly- your body will thank you for it.

Women are culturally conditioned to be available, helpful, and productive. Anxiety thrives in environments that do not have any space to breathe. Self-care means reclaiming rest as a necessity, not as a reward.

Reclaim rest without guilt

Ask yourself the following questions:

• Do I give myself permission to sit without doing anything?
• Have I created even a 5-minute pause today?
• Do I treat rest with the same importance as my other responsibilities?

If guilt shows up, that’s very normal. Meet it with compassion for yourself, not criticism. 

Create a self-care plan for high stress moments

A self-care plan can be thought of as your personalized toolkit for moments like that jittery job interview. Your plan might include:

• a calming phrase that you can repeat to yourself
• a discrete grounding technique like pressing your toes into your shoes
• a post-event routine like taking a walk writing in your journal or sipping a cup of tea
• reminding yourself that anxiety does not diminish your competence

Strengthen your support system

Anxiety can feel isolating, but you do not have to manage it alone. Consider:

• confiding in a friend who understands
• join a woman’s support group on or online community 
• work with a therapist who specializes in anxiety
• work with an herbalist who can educate you on natural options

Having a group of people in your corner can help you manage your anxiety.

When you know you have a plan, you can step into stressful situations with more control and compassion for yourself.

Summary

Your nervous legs do not define you. They are a sign of a strong, sensitive nervous system that is doing its best to take care of you. 

Action Step

With understanding, practice and gentle self-care, you can teach your body that it is safe- even when life feels overwhelming during a job interview. Reach out if you would like an herbalist’s support.

May God bless you on your wellness journey!

Joni

P.S. What ways do you have for calming your anxiety?