How to overcome first date anxiety: A guide through

How to overcome first date anxiety. Overcoming first-date anxiety isn’t easy. You might even find yourself at the top of a roller coaster, shaking in fear and uncertainty and this feeling can show up in multiple areas of your life.

Meeting someone for the first time is exciting, but it can also come with anxiety. You have to impress and make a good first impression. There are fears of saying the wrong thing; or running out of things to say; or worse, question time!

Everyone gets nervous on dates. The trick is to be prepared so you know what to talk about, when to talk about it and how to avoid awkward silences.

Being nervous on a first date is totally natural. Anxiety can be caused by a lot of things, but no matter what it stems from it can still cause that uneasy feeling in your stomach after you’ve already agreed to go out with the guy/girl in question.

Of course, you don’t want to stay home because of anxiety—after all, you’re finally getting a chance to introduce yourself…so where do you start? How do you get rid of that nervousness and have a great time?

This article will help will give you a guide on how to overcome first date anxiety.


  • Is it normal to have anxiety on a first date?
  • How common is dating anxiety?
  • What should you not do before a date?
  • How do you mentally prepare for a first date?
  • How can I be more confident when dating?

How to overcome first date anxiety

It’s normal to feel anxious on a first date, especially if it’s with someone new. Your mind can be full of anxious thoughts about whether or not the other person is into you or if you’ll ever see them again.

First dates can be tense for anyone, but for people with anxiety disorders, they can be particularly stressful. It’s common to feel anxious in a new relationship, whether it’s the first time you’re dating or you’ve been together for years.

But if your anxiety is so severe that it affects your ability to have a good time with your date, it’s best to call it quits before things get any worse.

Here are some tips for overcoming first date anxiety:

1. Do something else first

If you’re really worried about meeting someone new and having a good time, try something else before the date — like going on a walk or taking a bubble bath. Doing something relaxing will help ease your nerves and calm your mind so that when you meet up with your date, you’ll feel more confident.

2. Stay away from alcohol if possible

Alcohol is known to make people feel more social and less inhibited in social situations — but it also tends to exacerbate anxiety issues in many people.

If you’re prone to anxiety attacks and know that alcohol makes them worse, try staying away from it during dates until you’ve built up some confidence in yourself and learned how to cope with what comes along with dating someone new (and potentially stressful).

3. Practice deep breathing exercises

When your heart starts racing, it’s hard to think clearly or focus on anything other than your racing heart. Deep breathing helps slow down your heart rate and bring oxygen into your brain — both of which will help you calm down and focus on the conversation at hand.

If someone else notices that you’re having trouble regulating your breathing or heartbeat, they’ll probably feel bad for making you so uncomfortable which can cause even more stress.

4. Change the subject if necessary

If you’re having an anxiety attack during a date, don’t be afraid to change the subject or excuse yourself if things are getting too intense for comfort. You don’t want to be rude or seem like an uncaring person by ignoring their feelings, but it’s important to take care of yourself before anything else.

5. Don’t compare yourself unfavorably to others

Comparing yourself unfavorably doesn’t help anyone — especially when it comes to dating! It’s important that we all have confidence in ourselves and our abilities so that we feel good about ourselves and our lives.

If you feel like your life isn’t going well or that things aren’t where they should be, do something about it! Make changes so that your life is more fulfilling and enjoyable for you (and others).

6. Don’t overthink everything

You don’t necessarily need to analyze every aspect of the situation, why would you want to spend all of your time focusing on negativity? Instead, focus on making the best out of this encounter with another person by being present and enjoying yourself as much as possible!

7. Try not to talk too much about yourself during a first date

it might come across as boring. Instead, ask questions about him/her so that you get to learn more about each other early on in the conversation. This will help ease your anxiety and give you something to talk about later on.

8. Don’t try too hard

While it’s important to put your best foot forward, it’s also important not to be too eager or desperate. You don’t want to come off as desperate or needy for attention, so keep that in mind when planning your outfit and other details.

9. Be yourself

Don’t try to be someone else. It’s important to be yourself on a first date because you don’t want to give off the impression that you’re trying too hard or putting on an act. If you’re really nervous about dating and meeting new people, find ways to practice being yourself before going on your date so that it’s easier when the time comes. Being yourself is more attractive than trying hard to impress someone else.

10. Practice makes perfect

Be aware of how you’re feeling during the date, so that if anxiety starts creeping in, you can stop and refocus on what’s happening around you rather than getting swept up in thoughts about how badly the date is going and what it all means for the future of your relationship with this person.

Is it normal to have anxiety on a first date?

Yes, it is normal to have anxiety on a first date. Anxiety is a normal human emotion and can be caused by many different things. When you’re on a first date with someone, it’s normal to feel some anxiety and worry about how the other person will react to you.

It’s important to remember that first dates are often awkward and uncomfortable. Your body may react by making you sweat or blush, which can cause your heart to race and your palms to sweat.

It’s perfectly normal to feel nervous about meeting someone for the first time. You’re not alone — even people who are good at dating tend to get anxious about their first dates.

The question of whether anxiety is normal or abnormal is a bit trickier than it seems at first glance. Anxiety is an incredibly common feeling that most people experience from time to time.

But if your anxiety level is so high that it interferes with your ability to function normally, then it may be considered a disorder and could benefit from treatment.

Anxiety is a normal reaction to stressful situations. It is a normal response to a perceived threat. It is also normal for anxiety to increase when you are preparing for an important event, such as your first date.

If your anxiety is so great that it interferes with your ability to function normally and enjoy yourself, then it would be considered abnormal. Read more article: Ideal signs of a healthy relationship

How common is dating anxiety?

Dating anxiety is a common phenomenon in today’s society. It typically develops during the teenage years or early adulthood, but it can happen at any time in life.

The most common form of dating anxiety is social anxiety disorder (SAD), which affects approximately 7.1% of people at some point in their lives, according to the National Institute of Mental Health (NIMH).

Dating anxiety can be defined as a feeling of intense nervousness and discomfort when you’re doing something that involves meeting new people or interacting with them socially. This feeling can occur even if you’ve previously had no trouble meeting people or socializing with them successfully.

Dating anxiety is a feeling of nervousness and self-consciousness that can come over people when they are dating. It is a response to the fear of rejection or failure in new relationships. People experience dating anxiety when they are thinking about or involved in a new relationship, but not all people with dating anxiety have this type of problem.

The intensity and duration of dating anxiety varies from person to person. Some people have mild dating anxiety; others have severe symptoms that interfere with their ability to date or maintain healthy relationships. Some people describe it as butterflies in their stomach when they meet someone new; others describe it as a constant worry about what others think of them.

Dating anxiety can be caused by a variety of factors including:

Anxiety disorders like social phobia or obsessive compulsive disorder (OCD)

Fear of intimacy or abandonment

Low self-esteem

Insecurity about one’s appearance and body image, especially among women

Difficulty communicating feelings

Dating anxiety can develop at any time, but it can be as common as growing body hair in late adolescence. In the author’s study of 797 seniors, the average age of onset appeared to be between 14 and 17 years. By comparison, most people experience anxiety and tension when they are first asked out on a date or first kiss.

What should you not do before a date?

You want to make a good first impression on your date, but what should you not do before a date?

Here are five things to avoid doing just before your date:

1. Don’t drink too much

If you’re going out with someone you like and want to impress, it’s tempting to have a couple of drinks to calm your nerves and relax. But this can backfire in two ways. First, if you’re drunk when they arrive, they’ll be turned off by your behavior (or lack thereof).

Second, if you drink too much, you won’t be able to remember anything about the evening which means that if it goes well, there’ll be no way for you to enjoy it later on because all you’ll remember is that it happened.

2. Don’t change your appearance drastically right before the date

Even if you normally wear jeans and T-shirts every day, don’t suddenly decide that the best way to impress someone is by putting on a fancy suit or dress because they’ll think that they’re just not good enough for you otherwise! Instead, stick with what makes you comfortable so that they can see who you really are without any distractions.

3. Don’t eat too much or drink too much before your date

It’s tempting to overeat and drink alcohol if you’re nervous about meeting someone new, but eating too much can make you feel sick and drinking too much can make you lose your inhibitions (which might not be a bad thing).

4. Don’t put pressure on yourself by trying to be someone else

You don’t have to change who are before going out on a date because if your personality doesn’t match up with theirs perfectly, then there’s no point anyway! Instead of trying so hard to be someone else, just be yourself and let them see how amazing you really are!

5. Don’t skip out on taking care of yourself (a shower, shave/trim, etc.)

This shows that you care enough about yourself and your appearance to look good for your date!

How do you mentally prepare for a first date?

First thing’s first: Don’t go into the date feeling like you need to be perfect. You’re not! You don’t need to be anything but yourself, and if being yourself is something they don’t like, then that’s their loss.

That said, it can be helpful to mentally prepare for a first date by thinking ahead and preparing some stuff you might want to bring up during the conversation.

This doesn’t mean you should memorize an entire script of things you want to say, but having some topics in mind can help keep things flowing naturally when there’s a lull in the conversation.

Here are some ways that helped me mentally prepare for a first date:

1. Remember that this is just one person (or one group of people). They aren’t representative of all men or women out there. They’re just one person (or group), who happens to have caught your eye at this particular moment in time. Don’t let their opinion make or break your self-esteem — especially if it’s negative!

2. Know that it’s okay if the date doesn’t work out, but try not to dwell on any possible negative outcomes before it even happens. You don’t know what will happen, so don’t put yourself in a position where it’s easy to anticipate failure and feel bad about yourself when things don’t go as planned.

3. If you have any expectations about what should happen on the date, question them beforehand and determine whether they are reasonable or not. If they aren’t, then try to let go of these expectations so they won’t affect your enjoyment of the evening or your confidence in pursuing another opportunity later on down the road with someone else (if you so choose).

4. Be yourself! You don’t need to put on airs or pretend that something is more exciting than it really is — especially if that something is something you’re genuinely interested in doing anyway (e.g., “I love going hiking in nature!”). Your date will appreciate your honesty.

5. Be open-minded and prepared to compromise if necessary — don’t get stuck on trying to make everything perfect because that’s not going to happen! You may have all sorts of preconceived notions about how things should go on a first date, but remember that this person is just like anyone else — he or she has his own ideas about what makes for an enjoyable evening out as well as his own personal preferences and needs.

6. Be prepared for anything! This is especially true if your date has been suggested by someone else, which can make it harder to know what they’re thinking or what they want out of the date. Ask around beforehand if there’s anyone who knows him/her well enough to give you some insight into their interests, what kind of person they are, etc., so that you can plan accordingly and be prepared for anything!

How can I be more confident when dating?

Being confident is one of the most attractive qualities in a person. If you want to be more confident when dating, then you need to stop thinking negatively about yourself and start thinking positively.

There are a few things you can do to boost your confidence when dating. Read more: Oscarlovecycle

1. Think positive thoughts

It’s important to think positively about yourself and your life. The more positive thoughts you have, the better your mental state will be. If you struggle with this, try writing down positive thoughts and read them often. This will help you see yourself in a more positive light, which will build your confidence up as well.

2. Stop comparing yourself to others

Comparing yourself to other people is never good for anyone’s self-esteem because it makes us feel like we’re not good enough or aren’t as pretty/smart/funny/etc. as someone else.

3. Don’t be afraid of rejection

it happens all the time! If someone says no when you ask them out on a date, then it’s okay because you’ll have another chance later on down the road with someone else (or maybe even the same person).

4. Be confident in your own skin

When you’re comfortable with yourself and your identity, it’s easier to be confident with someone else. You can find confidence by doing things that are important to you, even if they aren’t the most popular activities.

5. Be authentic

In order to be a successful dater, you need to be true to yourself and not pretend that you’re someone else. If someone doesn’t like the real you, then they’re not worth dating anyway.

6. Be playful and lighthearted when flirting with someone new

Don’t take yourself too seriously and remember that dating is supposed to be fun!


If you’re beginning to feel some first date anxiety, this stress is completely normal. Your mind may begin to race with thoughts like “What if she doesn’t like me?” or “What if things don’t go well?” It’s a good idea to try your best to keep these thoughts in check, so that you don’t get too far ahead of yourself and ruin any chances you have of meeting someone special.

Do your best to realize that you have everything to gain from a first date and nothing to lose, and that feeling nervous is just part of the process.

Though it’s normal to feel a bit nervous on a first date, the key is to try and keep your expectations realistic, focus on having fun, and relax! If you follow these three tips, you’re sure to have an unforgettable first date experience.

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