If fear of any kind creates obstacles in your life, performance or business, finding ways to keep yourself grounded and anchored is crucial to managing such anxious moments.

The following 8 simple, yet powerful and effective, tips are valuable during times of feeling extreme anxiety and panic. Practice these whenever you begin to feel anxious and take charge of your mindset and physical self to return to a calm and stress-free life.

1. This feeling is not dangerous.
   What you’re experiencing may feel intense, but it is simply your body’s stress response turning up the volume – not a threat to your safety.
2. I am not seriously ill.
   These sensations can feel very alarming, but they are harmless and will not cause you physical harm.
3. Let it be.
   Allow the sensations to rise and fall without resisting them. Panic tends to intensify when fought – giving it space helps it move through more quickly.
4. Breathe and release.
   Take a slow, steady breath in, and as you exhale, consciously let go of tension. Focus on softening rather than controlling.
5. Stay where you are.
   Remain present and as comfortable as possible without escaping the situation. Sitting or pausing helps reinforce your sense of safety.
6. Do not fuel the fear.
   Avoid catastrophic thinking or “what if” spirals. Let the moment be what it is without adding fearful interpretation.
7. This will pass.
   Panic is temporary. When it is not reinforced by fear, it naturally rises and falls like a wave.
8. Look outward and ground yourself.
   Gently shift attention to your surroundings – people, sounds, or small details – to reconnect with the present moment and your environment.

As things calm down, let your body relax. Take a steady breath, release the tension, and carry on. Every time you get through one of these, you take a little bit of your power back – and your body learns to be a little less dramatic the next time.