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What does changing my behavior have to do with my anxiety?

Changing your behavior is a powerful way to tell your brain that things are safe. When we’re anxious, we often avoid things that scare us. This makes the fear stronger. This therapy encourages you to gently face your fears. If you’re nervous about social situations, you might start by saying hello to one person. Each small success shows your brain that you can handle it, which slowly reduces the anxiety. It’s about taking back control, one small step at a time.

How can I stop my inner critic from being so loud?

First, notice when that critical voice pops up. Just saying, “There’s that critical thought again,“ helps you see it as just a thought, not a fact. Then, talk back to it like you would to a friend. If it says, “You messed up that presentation,“ you can answer, “I was nervous, but I got through it and I’m proud of myself for trying.“ You don’t have to believe every negative thing you think. Over time, this practice makes the kinder voice stronger and louder.

What can I eat for breakfast to feel less anxious during the day?

Starting your day with a balanced breakfast sets a calm tone. Skip the sugary cereal or pastry, which can cause a jittery energy rush and then a crash. Instead, try eggs or yogurt for protein, plus some whole-grain toast or berries. This combo provides steady energy and important B vitamins. B vitamins, found in eggs, whole grains, and leafy greens, are like spark plugs for your brain, helping it manage energy and stress effectively all morning long. A good breakfast helps you feel prepared and steady.

How can I tell when my body’s alarm is going off?

You can tell your alarm is sounding by paying attention to the signals your body is sending you. Your heart might start beating really fast, like you just ran a race. You might breathe quicker or find it hard to take a deep breath. Your shoulders could feel tight and rise up toward your ears, or your hands might feel cold and clammy. Sometimes, your stomach might feel funny, or you might get a headache. Just noticing these body clues is the first step to calming the alarm down.

How can I handle social situations where everyone else is drinking or vaping?

This can feel tough, but planning ahead is your secret weapon. Always have a non-alcoholic drink in your hand, like a soda with lime, so no one offers you anything. You can also have a simple, ready-to-use reply like, “I’m taking a break tonight,“ or “I’ve got an early morning.“ Remember, you can still be social and have fun; the focus is on the people and the conversation, not what’s in your hand. True friends will support your choices.