1. Calm the Body First

Slow breathing (inhale 4s, exhale 6s) and lengthened exhales nudge the nervous system toward calm. Pair with relaxed posture and gentle self‑talk.

2. Face Fears Gradually (Exposure)

Create a ladder from easiest to hardest situations. Enter each step long enough for anxiety to decline on its own. No safety behaviors; bring curiosity.

3. Build Anxiety Tolerance

Practice staying with manageable discomfort while reminding yourself: “This is uncomfortable, not dangerous. I can ride it out.”

Over time, your brain relearns that feared situations are survivable—and often meaningful.