Identify what you are afraid of
Name the fear clearly
Take slow breaths
Relax your shoulders and jaw
Focus on what you can control
Break the situation into small steps
Start with the smallest step
Stay in the situation a little longer
Repeat the experience safely
Replace worst-case thoughts with realistic ones
Remind yourself that fear is temporary
Use calming self-talk
Prepare ahead of time
Practice regularly
Limit avoidance
Ask for support when needed
Get enough sleep
Exercise regularly
Reduce caffeine if it increases anxiety
Seek professional help if fear is overwhelming