• When you find yourself in an attack at work, ground yourself. Grip the arms of your chair tightly. Tense all your muscles for a count of 20. Then relax your body.
• Use self-talk: "It will pass. I just need to ride the wave."
• You may have to go to the bathroom and splash your face with water or take a walk.

When a loved one gets sick, we are filled with anxiety.

Focus on your values and the version of you that you want to be for someone who's struggling. It allows you to be there for them instead of letting anxiety dictate how you act.

• Validate that experience. It is normal that it will cause you anxiety as it is a time of difficulty.
• Be kind to yourself. Consider how you would care for a friend in that situation and how you would extend that same kindness to yourself.
• Reach out to people around you who can be comforting and calming.

• Use cognitive reframing. Visualise how the presentation will go and how you will succeed.
• Toastmasters is great to rehearse in front of a group. Or practise with the television on. It gives a similar distraction to anxiety.
• Try to breathe slower before a talk.

• Before you book a flight, look at pictures of planes and listen to aeroplane sounds.
• Volunteer to collect someone from the airport. Park your car and go into the airport.
• Read up about how common aeroplane accidents are - they are rare.
• When you are on the plane, take a small coping kit with you full of things that might be calming to smell, touch, taste, hear, or see.