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It helps to have a lot of experience. I was nervous for maybe my first 10 tournaments. So my first advice would just be to play a lot.
And remember a rating can't protect you against bad moves! If they are rated 800 and you are rated 2000 you will lose if their moves are good! But the same works for when you play someone higher rated, their rating can't save them either
So just ignore ratings and play the position in front of you. Don't even pay attention to the opponent, it's just the position you have to play.
For nerves in general, that's more of a personal thing than something with chess. There are probably things like visualization and breathing exercises you can google.