First of all, as @Jimmy360 stated, you should practice with tournament-like conditions. Apply the similar time controls, touch-move rule, threefold repetition, and all those 'boring' rules if you need to. This will surely make you nervous, however, it is a good practice, since tournaments will make you nervous anyway. When you get used to it, you will know how to relax, and furthermore, treat tournaments as friendlies!
Another suggestion I can give is that play in lots of tournaments. I know it isn't possible with limited time and money, however, chess.com and other chess websites have made things easier. Just play in lots of online tournaments, and you will feel that things will get easier, and you'll get used to playing under tournament atmosphere.
Finally, I suggest you to always think twice before making a move. This is what players of your level usually fail to do. Try inspecting your games; how often do you hang pieces, or fall to forks and pins? Well, the problem is, with the added stress due to it being a tournament, we tend to forget these 'little things' more easily. Therefore, every time you play in a tournament, try to sit back, relax, take a deep breath, double-check every move, and most importantly:
Enjoy the game!