Feeling overwhelmed, heart racing, or like anxiety is taking over? You don’t have to wait hours — or reach for medication — to feel better.
Discover 3 simple tricks to reduce anxiety instantly that are scientifically proven, easy to do anywhere, and work fast. These strategies include instant calm techniques, anxiety breathing exercises, and powerful grounding techniques. They can stop panic in its tracks. These methods help you calm your mind within minutes.
You could be dealing with daily stress. Alternatively, you might experience a sudden wave of worry. Another possibility is the onset of a panic attack. These anxiety hacks give you real control when you need it most.
Learn how to manage anxiety fast using natural anxiety relief methods. These include tactical breathing, sensory grounding, and mental redirection. All of these methods are supported by tips from therapists and wellness experts. These stress relief tricks aren’t just quick fixes. They’re anxiety management tools you can use at home. You can also use them at work or on the go.
This guide is packed with simple anxiety relief ideas, easy anxiety hacks, and daily calm tips. It delivers what you need to reduce panic fast. Stop anxiety fast and reclaim your peace of mind.
Ready to relieve anxiety at home and master how to calm down quickly? Let’s read on to discover the instant relaxation tips. Find stress reduction tools that actually work. Calm is closer than you think.
When Anxiety Hits, You Need Relief NOW
Let me tell you something I've witnessed countless times in my practice. It's that moment when anxiety takes hold and won't let go.
Your heart races. Your chest tightens. Your mind spirals into a thousand "what ifs." And in that moment, you'd give anything for fast anxiety relief that actually works.
I've sat with patients at 2 AM who couldn't sleep because their mind wouldn't stop racing. I've talked down people in the middle of panic attacks who felt like they were dying.
I've counselled exhausted parents, stressed professionals, and overwhelmed students. They all asked me the same desperate question: "How do I make this stop RIGHT NOW?"
Here's what I tell them, and here's what I'm going to share with you today: You don't need medications. You don't need expensive therapy sessions. You also don't need special equipment to reduce anxiety instantly.
What you need are three simple, scientifically backed tricks that work in minutes—sometimes seconds. These aren't just feel-good suggestions.
These are powerful anxiety relief tips rooted in neuroscience. They have been tested by researchers. They are proven in real-world situations where people needed to calm down quickly or risk losing control completely.
I'm talking about instant calm techniques you can use anywhere. Use them in your car before a big meeting. Try them in your bedroom at 3 AM when worry won't let you sleep. Apply them in a bathroom stall when a wave of panic hits you at work.
The best part? These tricks to reduce anxiety work because they target your nervous system directly. They bypass your racing thoughts. This triggers your body's natural relaxation response.
Ready to discover how to reduce anxiety and reclaim your peace of mind? Let's get straight to what actually works.
The Problem: Why Traditional "Just Relax" Advice Fails You
You've heard it before. "Just breathe." "Think positive." "Calm down."
And if you're like most people dealing with anxiety, you wanted to scream back: "Don't you think I'm TRYING?"
Here's the brutal truth: when anxiety strikes, your brain isn't functioning normally. Your amygdala—that primitive alarm system in your brain—has taken over. Blood flow shifts away from your rational thinking centers. Your body floods with stress hormones like cortisol and adrenaline.
In this state, you can't just "think" your way to calm. That's like trying to talk yourself out of a tidal wave.
The Pain Points You're Actually Experiencing
Let me paint a picture you probably know too well:
· The 3 AM mind race: You wake up with your heart pounding, thoughts spinning, unable to fall back asleep no matter how tired you are
· The sudden panic: You're fine one moment, then suddenly you can't breathe, your chest is tight, and you're convinced something is terribly wrong
· The constant worry: Your anxiety isn't dramatic—it's the steady drip of worry that exhausts you, making even simple decisions feel overwhelming
· The physical symptoms: Muscle tension, headaches, jaw clenching, stomach issues that doctors can't explain
· The social struggles: Canceling plans last minute because the thought of facing people feels impossible
· The work impact: Struggling to focus, missing deadlines, feeling like you're constantly one step behind
Anxiety disorders affect 40 million adults in the United States. This is according to the Anxiety and Depression Association of America. That's 18.1% of the population every year. Yet research from 2024 shows that less than 37% of those suffering actually receive treatment.
Why? Because most people don't realize that natural anxiety relief methods can be just as powerful as medication for immediate symptoms.
Dr. Emma Richardson is a clinical psychologist specializing in anxiety disorders. She puts it perfectly: "The most effective anxiety management tools are the ones you can access. You need them in the moment of crisis. Your breath, your senses, and your focus are always with you."
The Science Behind Fast Anxiety Relief
Before I give you the three tricks, you need to understand WHY they work. This isn't about placebo effects or wishful thinking.
When you're anxious, your sympathetic nervous system activates—that's your "fight or flight" response. Your body literally prepares to battle a tiger or run for your life. Your heart rate increases, breathing becomes shallow and rapid, muscles tense, and your mind hyperfocuses on threats.
The tricks I'm about to share activate your parasympathetic nervous system—your body's natural "rest and digest" mode. This is where the magic happens. When you engage specific techniques, you send signals to your brain that say, "We're safe. Stand down."
A groundbreaking 2023 study was published in the Journal of Clinical Psychology. Participants using immediate anxiety relief techniques experienced a 58% reduction in acute anxiety symptoms. This occurred within just 5 minutes. That's faster than most medications kick in.
Let me break down the three most powerful methods I've seen transform lives.
Trick #1: The 4-7-8 Breathing Technique (Your Instant Off-Switch)
This is hands-down the most effective anxiety breathing exercise I've ever taught. I call it the "instant off-switch" because it works THAT fast.
Here's why this breathing for anxiety method is so powerful: it forces your body to slow down. It increases oxygen to your brain. It directly stimulates your vagus nerve—the highway that connects your brain to your relaxation response.
How to Do It:
1. Breathe in through your nose for 4 counts (quietly, no need to make noise)
2. Hold your breath for 7 counts (this is crucial—don't skip it)
3. Exhale completely through your mouth for 8 counts (make a whooshing sound)
4. Repeat this cycle 4 times minimum
That's it. You just completed one of the most potent stress relief tricks known to science.
Dr. Andrew Weil popularized this tactical breathing method. He states: "This breathing pattern acts as a natural tranquilizer for the nervous system. Unlike medications, which often take time to work, this technique becomes more effective with practice."
When to Use It:
· Right before bed when your mind won't shut off
· During a panic attack to stop anxiety fast
· Before any stressful situation (presentations, difficult conversations, medical appointments)
· Whenever you notice your breathing becoming shallow or rapid
Real Results from Real People
Maria, a 34-year-old marketing manager, came to me with severe nighttime anxiety that was destroying her sleep quality. "I'd lie awake for hours, my mind just spinning. I was surviving on 4 hours of sleep a night, drinking five cups of coffee just to function."
I taught her the 4-7-8 breathing technique with one instruction. She should practice it every night before bed. This applies whether she felt anxious or not.
Within two weeks, Maria reported: "I actually can't believe how well this works. The first night, I was skeptical, but I fell asleep before I even finished the third round. Now it's automatic. My body knows: breathing pattern starts, sleep comes. I'm getting 7-8 hours consistently now."
Have you ever noticed how your breathing changes when you're stressed? What patterns do you recognize in your own body?
Trick #2: The 5-4-3-2-1 Grounding Technique (Pull Yourself Back to Reality)
This is one of the most powerful grounding techniques for anxiety. It does something crucial. The technique yanks your mind out of the future, where anxiety lives. It then plants your mind firmly in the present moment.
Anxiety can't exist in the present. Think about that. When you're truly, fully present—engaged with what's happening RIGHT NOW—anxiety has no power. This mental redirection tool gives you exactly that.
How to Do It:
Work through each sense deliberately and out loud if possible:
· 5 things you can SEE: Look around you. Name them. "I see a blue lamp. I see a crack in the ceiling. I see my phone. I see a coffee mug. I see a plant."
· 4 things you can TOUCH: Actually touch them. "I feel the smooth wood of this desk. I feel the soft fabric of my shirt. I feel the cool metal of my watch. I feel the texture of this paper."
· 3 things you can HEAR: Listen carefully. "I hear a car passing. I hear the hum of the refrigerator. I hear my own breathing."
· 2 things you can SMELL: Really smell. "I smell coffee. I smell the scent of my soap on my hands."
· 1 thing you can TASTE: What's in your mouth right now? "I taste mint from my toothpaste."
Why This Works So Well
This sensory grounding method literally interrupts the anxiety loop in your brain. When you focus on concrete, physical sensations, you activate different neural pathways than the ones fueling your anxiety.
A 2024 study was conducted from Stanford University. It found that grounding techniques reduced acute anxiety symptoms by 62% within 3-5 minutes of implementation. Participants described feeling "suddenly back in control" and "like a fog lifting."
Dr. Sarah Chen, a trauma-informed therapist, explains: "Grounding techniques work because they engage the rational, thinking part of your brain. Anxiety hijacks your primitive brain—grounding exercises bring you back online."
When to Use It:
· During a panic attack to reduce panic fast
· When you feel disconnected or "not really there" (dissociation)
· Before situations that typically trigger anxiety
· Anytime you notice spiraling thoughts taking over
· When you need to calm your mind quickly before making decisions
A Story of Transformation
James, a 28-year-old teacher, experienced his first panic attack in front of his students. "I thought I was having a heart attack. I couldn't breathe, couldn't think. A colleague had to take over my class. I was terrified it would happen again."
His fear of future panic attacks created a vicious cycle—anticipatory anxiety that made more attacks likely. I taught him the 5-4-3-2-1 grounding technique with explicit permission to use it anywhere, anytime.
Three months later: "I've used this probably 50 times now. Sometimes in my car before work. Sometimes during class when I feel panic starting. It's like having a reset button. Last week, I felt that familiar chest tightness starting. I did the grounding exercise. Within two minutes, I was completely fine. My students didn't even notice. I have my life back."
What physical sensations do you notice in your body when anxiety starts? Where do you feel it first?
Trick #3: The "Worry Window" Mental Redirection (Stop the Spiral)
This trick might sound counterintuitive, but it's one of the most effective anxiety control methods I've ever prescribed. Do not fight your anxious thoughts, as this makes them stronger. Instead, give them a specific time and place. Then, firmly close the door.
How to Do It:
Step 1: When worry strikes at an inconvenient time (which is always), acknowledge it. Say to yourself: "I hear you, anxiety. I'm scheduling time to deal with you."
Step 2: Choose a specific 15-minute "worry window" later in the day. Maybe 4:00 PM or after dinner. Write it down.
Step 3: Every time worry pops up before your scheduled time, remind yourself: "Not now. I'll give this my full attention at 4:00 PM."
Step 4: During your scheduled worry window, actually engage with your concerns. Write them down. Problem-solve. Worry intentionally.
Step 5: When the 15 minutes are up, close the worry window. Done for the day.
The Neuroscience Behind This Method
Your brain loves structure and certainty—even around worry. By scheduling anxiety, you're reducing its power. You're proving to your mind that you WILL address concerns, just not constantly throughout the day.
Research from 2023 was published in Cognitive Behavioural Therapy journal. It found that people using the "worry window" technique experienced a 47% reduction in intrusive anxious thoughts within two weeks. By six weeks, that number jumped to 71%.
"The worry window works because it transforms anxiety from an uncontrollable intruder into a scheduled appointment," says Dr. Michael Torres, cognitive behavioral therapist. "Your brain can relax between sessions because it knows worry has a designated time."
When to Use It:
· For chronic worriers who find anxiety bleeding into every moment
· When you need to focus on work but worry keeps interrupting
· To improve sleep quality (stop nighttime rumination)
· For those who feel guilty about "not addressing" their concerns
Real-Life Application
Rachel, a 42-year-old mother of three, described her anxiety as "a radio that never turns off. I'd be making breakfast and worrying about my kid's grades. Playing with my children and worrying about finances. Lying next to my husband and worrying about my aging parents. I was never present for anything."
The worry window changed everything for her. "At first, I was skeptical. How could scheduling worry possibly help? But something amazing happened. During the day, when worry came up, I'd think 'I'll deal with this at 7 PM.' Somehow, my brain accepted that. I could actually focus on work, be present with my kids. Then at 7 PM, I'd sit down with my journal. I would worry for 15 minutes. I often realized half the things weren't even worth worrying about. The other half, I could problem-solve. I have peace now. Actual peace."
Do you find yourself worrying about the same things over and over without actually solving anything?
Combining All Three: Your Complete Anxiety Relief Toolkit
Here's the beautiful thing: you don't have to choose just one method. These three tricks to reduce anxiety work even better together.
For immediate panic: Start with 4-7-8 breathing. This helps you engage your parasympathetic nervous system. Then, move to 5-4-3-2-1 grounding to anchor yourself in reality.
For chronic daily anxiety: Use the worry window to contain intrusive thoughts. Practice breathing exercises throughout the day for maintenance. Apply grounding techniques as needed for acute spikes.
For nighttime anxiety: Practice 4-7-8 breathing in bed. Use grounding techniques if your mind races. Firmly redirect nighttime worries to tomorrow's scheduled worry window.
Additional Natural Anxiety Relief Methods That Enhance These Techniques
While these three tricks are powerful on their own, certain lifestyle factors can make them even more effective:
· Magnesium supplementation: Studies show 75% of Americans are magnesium-deficient, and this mineral is crucial for nervous system regulation
· Regular movement: Even 10 minutes of walking can reduce anxiety symptoms by up to 25%
· Sleep hygiene: Consistent sleep schedules dramatically improve anxiety management
· Limiting caffeine: Especially after noon—caffeine mimics anxiety symptoms
Recent Research and Statistics: The Growing Anxiety Crisis
Let me share some numbers that highlight why learning how to reduce anxiety is more critical than ever:
· The World Health Organization reported in 2024 that anxiety disorders increased by 25% globally since 2020
· A study from the Journal of American Medicine (2024) found that 1 in 3 adults now experiences anxiety symptoms severe enough to interfere with daily functioning
· Emergency room visits for panic attacks increased 38% between 2022 and 2024
· Yet, research shows that immediate anxiety relief techniques reduce the need for emergency intervention by up to 60%
"We're seeing an anxiety epidemic," states Dr. Jennifer Martinez, a public health researcher. "But we're also seeing that simple, accessible interventions can be remarkably effective. People don't always need medication—they need tools."
Watch this video - 3 Simple Tricks to Reduce Anxiety Instantly That Actually Work Fast
Real Stories: Lives Changed by Simple Anxiety Relief
Sarah's Journey from Panic to Peace
Sarah, a 31-year-old graphic designer, experienced her first panic attack while driving on the highway. "I had to pull over. I genuinely thought I was dying. After that, I developed such intense anxiety about driving that I couldn't go anywhere. I lost my independence."
Her doctor prescribed anti-anxiety medication, but Sarah wanted natural anxiety relief methods first. She learned all three techniques—breathing, grounding, and the worry window.
"The first time I drove after my panic attack, I used the 4-7-8 breathing at every red light. When I felt panic starting on the highway, I did the 5-4-3-2-1 grounding—out loud in my car. I probably looked crazy, but I didn't care. It worked. Within a month, I was driving normally again. Within three months, I didn't even think about it anymore. These tricks gave me my life back."
David's Story: From Sleepless Nights to Restful Sleep
David, a 45-year-old accountant, hadn't slept through the night in over a year. "I'd wake up at 2 or 3 AM, mind immediately racing about work, finances, health—everything. I'd lie there for hours. I was exhausted all the time, irritable with my family, making mistakes at work."
He learned the breathing technique and worry window method specifically for nighttime anxiety. "The combination was magical. I do the 4-7-8 breathing when I first get in bed. If I wake up worried, I tell myself 'worry window is at 6 PM tomorrow' and do more breathing. I sleep 7-8 hours now, straight through. My whole life improved—my mood, my work performance, my marriage. All from two simple tricks."
Maria Elena's Experience: Managing Daily Stress
Maria Elena, a 39-year-old nurse and mother of two, dealt with constant low-grade anxiety. "Not panic attacks, just this constant, exhausting worry about everything. Was I a good enough mom? Was I doing enough at work? Were my kids okay? It never stopped."
The worry window technique transformed her daily experience. "Having that 15-minute container for worry meant the other 23 hours and 45 minutes of my day were mine. I could be present with my kids without guilt. I didn't worry about 'not addressing' my concerns because I knew I had a scheduled time. It sounds simple, but it changed everything."
Which of these stories resonates most with your own experience?
Expert Insights: Why These Methods Work
Let me share what leading mental health experts say about these instant calm techniques:
Dr. Lisa Feldman Barrett, neuroscientist and author, explains: "Your brain constructs your emotions based on predictions and body sensations. When you change your breathing pattern, you change the ingredients your brain uses to construct anxiety. If you shift your sensory focus, you are also altering those ingredients. You're not fighting anxiety—you're removing its fuel."
Dr. Bessel van der Kolk, trauma expert: "The body keeps the score. Anxiety lives in your body, not just your mind. Techniques that engage the body—breathing, sensory grounding—are far more effective than trying to think your way out of anxiety."
Dr. Judson Brewer, addiction psychiatrist and neuroscientist: "These techniques work because they disrupt the anxiety feedback loop. Instead of getting caught in the spiral of anxious thought → anxious feeling → more anxious thoughts, you interrupt the pattern with deliberate action."
FAQ: Your Questions About Fast Anxiety Relief Answered
Q: How long does it take for these tricks to work?
A: Most people experience noticeable relief within 2-5 minutes. The 4-7-8 breathing technique can work in as little as 30 seconds for some people. The key is practice—the more you use these methods, the faster they work.
Q: Can I use these techniques during a full panic attack?
A: Absolutely. In fact, these are specifically designed for acute anxiety and panic. Start with breathing, then move to grounding. Many of my patients report that consistent use actually prevents panic attacks from reaching full intensity.
Q: Do I need to practice these when I'm NOT anxious?
A: Yes, and this is crucial. Practice these anxiety breathing exercises and grounding techniques daily when you're calm. This creates neural pathways that make the techniques automatic and more effective when you actually need them.
Q: Are these tricks a replacement for therapy or medication?
A: Not necessarily a replacement, but a powerful complement. These are instant anxiety relief methods that work alongside therapy, medication, or as standalone tools for mild to moderate anxiety. Always consult your healthcare provider about your specific situation.
Q: What if these don't work for me?
A: First, give them genuine practice—at least daily for two weeks. Second, ensure you're doing them correctly (breath counts matter, sensory focus needs to be deliberate). Third, if anxiety persists despite consistent practice, please see a mental health professional. These tricks are powerful but aren't magic cures for severe anxiety disorders.
Q: Can I teach these to my children?
A: Yes! These techniques are safe and effective for children as young as 6-7 years old. Kids often learn them faster than adults. The 5-4-3-2-1 grounding technique is particularly good for children.
Q: How do these compare to anxiety medications?
A: These techniques work faster than most medications (which can take 30-60 minutes) and have no side effects. However, they serve different purposes. These are tools for immediate relief; medications can provide longer-term symptom management. Many people successfully use both.
Q: Will I always need to use these, or will my anxiety eventually go away?
A: Think of these as life skills, not temporary crutches. Even people without anxiety disorders benefit from these stress relief tricks. With practice, you may need them less frequently, but they're always available in your toolkit.
Your Action Plan: Start Reducing Anxiety Today
You now have three scientifically proven tricks to reduce anxiety instantly. Here's how to implement them starting right now:
This Week:
Day 1-2: Practice the 4-7-8 breathing technique twice daily (morning and night) regardless of anxiety levels. Set phone reminders.
Day 3-4: Add the 5-4-3-2-1 grounding technique. Practice once daily in a calm moment so it's familiar when you need it.
Day 5-7: Implement the worry window. Choose your time, stick to it, and actively redirect worries that arise outside that window.
This Month:
· Use breathing exercises anytime you notice shallow breathing or tension
· Apply grounding techniques whenever you feel disconnected or overwhelmed
· Maintain your daily worry window consistently
· Track your anxiety levels weekly—notice patterns and improvements
Long-Term:
· Make these techniques as automatic as checking your phone
· Teach them to family members who might benefit
· Use them preventatively before stressful situations
· Continue even when you're feeling good—maintenance matters
Key Takeaways: Your Quick Reference Guide
Let me summarize the essential points about how to reduce anxiety fast:
Three Powerful Techniques:
1. 4-7-8 Breathing: Inhale 4, hold 7, exhale 8—your nervous system's off-switch
2. 5-4-3-2-1 Grounding: Engage all five senses to anchor yourself in the present moment
3. Worry Window: Schedule 15 minutes daily for worry, redirect anxious thoughts outside that time
Why They Work:
· These tricks target your nervous system directly, not just your thoughts
· They activate your parasympathetic nervous system (relaxation response)
· They're backed by neuroscience and clinical research showing 47-62% symptom reduction
· They work in minutes, often faster than medications
When to Use Them:
· During panic attacks or acute anxiety spikes
· Before stressful events or situations
· At night when worry prevents sleep
· Throughout the day for chronic anxiety management
· Anytime you need to calm down quickly
The Most Important Point: Practice these techniques when you're calm so they're automatic when you're anxious. This is the difference between knowing about anxiety relief and actually experiencing it.
Take Action Now: Your Path to Peace Starts Here
Here's what I want you to do RIGHT NOW:
1. Try the 4-7-8 breathing technique before you continue reading anything else. Do four full rounds. Notice how your body feels afterward.
2. Schedule your worry window for today. Put it in your phone. Commit to trying it for just one week.
3. Practice the 5-4-3-2-1 grounding technique before bed tonight, even if you don't feel anxious. Familiarize yourself with the process.
These aren't just mental health tips to read and forget. These are instant relaxation tips that can genuinely transform your daily experience of anxiety—but only if you actually use them.
I've seen these simple anxiety relief methods change lives. I've watched patients go from debilitating panic to peaceful confidence. I've seen people reclaim their sleep, their social lives, their careers, and their joy.
You have everything you need right now to reduce anxiety instantly. Your breath. Your senses. Your choice of what to focus on. That's it.
No expensive equipment. No complicated procedures. No waiting for appointments or prescriptions. Just three simple tricks that actually work fast.
Share Your Experience: Let's Build a Community of Calm
I want to hear from you. Seriously.
Try these techniques for one week, then come back and share:
· Which technique worked best for you?
· What situation were you in when you first used them?
· How quickly did you notice a difference?
· What obstacles did you encounter, and how did you overcome them?
Your story could be exactly what someone else needs. It might help them take that first step toward managing their own anxiety.
Drop a comment below answering this: What's one specific situation this week where you could use the 4-7-8 breathing technique? Be specific—visualization helps with implementation.
If these anxiety relief tips helped you, please share this post with someone who needs it. Anxiety can feel incredibly isolating, but it doesn't have to be. Let's spread the word that fast anxiety relief is possible, accessible, and scientifically proven.
Final Thoughts: You've Got This
Listen, I know anxiety feels overwhelming. I know there are moments when you genuinely believe it will never get better. I know you've probably tried things before that didn't work. You might be skeptical that something this simple could actually help.
Here's what I've learned after years of helping people overcome anxiety. The most powerful tools are often the simplest ones. The most powerful tools are often the simplest ones.
You don't need to fix everything about your life to feel better. You don't need to completely eliminate stress or solve all your problems. You just need effective ways to manage anxiety fast when it shows up.
These three tricks—breathing, grounding, and worry scheduling—give you exactly that. They're your daily calm tips, your emergency anxiety relief, and your long-term mental health tools all in one.
Start today. Start right now. Just breathe—4, 7, 8—and feel your body shift.
The peace you're looking for isn't somewhere out there in the future, waiting for your life to be perfect. It's available to you right now, in this moment, with the tools I've just given you.
You've got this. And whenever anxiety tells you otherwise, you now know exactly how to stop anxiety fast and calm your mind.
Take a deep breath. You're going to be okay.
What triggers your anxiety the most? Which of these three techniques do you think would help you most in that situation? Share in the comments—let's problem-solve together.
For Further Readings on Anxiety:
1. Magnesium: Your Secret Weapon Against Stress and Anxiety
2. Here Are 11 Natural Remedies to Calm Anxiety
3. How Anxiety Can Cause Inflammation and What Foods to Avoid
4. 9 Ways to Beat Chronic Stress and Anxiety
5. What is the Easiest and Best Way to Break Free from Anxiety Disorders?
6. Why You Should Treat Anxiety and Depression Effectively with Exercise
7. Revealing Here How to Deal with Signs of Anxiety Disorder
8. Conquer Social Anxiety – Why Faking Confidence for a Socially Anxious Person Don’t Work?
9. Beat Social Anxiety – How to Stop Constant Daydreaming and Thinking
10. Dealing with Difficult People When You Have Social Anxiety
11. What is the Best Cure for Shyness and Social Anxiety?
12. How to Overcome Depression Due to Social Anxiety?
13. How to Stop Excessive Sweating Due to Social Anxiety?
14. How Do I Overcome Social Anxiety and Shyness?
15. Overcome Phone Anxiety – Are You Afraid of Talking On the Phone?
