I Can Do This Even If I Feel Anxious

Have you ever talked yourself out of doing something important because anxiety convinced you it was safer not to try?

Perhaps you've avoided a social event.

Delayed making a phone call.

Cancelled plans.

Avoided travelling.

Or spent hours worrying about whether you might panic, fail, or embarrass yourself.

If so, you're not alone.

Many people don't struggle with panic itself as much as they struggle with the anticipation of it.

The fear of what might happen can become more limiting than anxiety itself.

When Anxiety Shows Up Before the Challenge

You may notice anxiety rising before:

• A social event

• A presentation

• Travelling somewhere unfamiliar

• Meeting new people

• Going to a medical appointment

• Returning to work

• Starting something new

Your mind may begin asking:

What if I panic?

What if I can't cope?

What if I embarrass myself?

What if people notice?

What if this means something is wrong with me?

These thoughts can feel convincing.

And yet they are often attempts by the mind to protect us from uncertainty.

The Comfort Zone Trap

When anxiety appears, avoiding the situation often feels like the safest option.

And in the short term, avoidance can bring relief.

However, over time, avoidance can teach the nervous system:

"That situation really was dangerous."

As a result, anxiety often grows rather than shrinks.

The comfort zone becomes smaller.

And life can begin to revolve around avoiding discomfort.

Confidence Is Not the Absence of Anxiety

Many people believe confidence means:

• Feeling calm

• Feeling certain

• Knowing everything will go well

But confidence is something different.

Confidence is learning that you can support yourself even when anxiety is present.

It is learning that you can move toward what matters without waiting to feel completely ready.

Confidence is not:

"I know nothing bad will happen."

Confidence is:

"Whatever happens, I can stay with myself."

A More Compassionate Way Forward

When anxiety shows up, many people become critical of themselves.

They may think:

"Why am I like this?"

"I should be able to do this."

"Everyone else finds this easy."

But anxiety is not a sign of weakness.

It is a sign that your nervous system is trying to protect you.

Rather than fighting anxiety, we can begin to respond with curiosity and compassion.

You might gently say:

A part of me is worried.

This part is trying to protect me.

And another part of me is learning that I can support myself.

About This Guided Practice

This recording was created for moments when anxiety is present before a challenge.

It combines:

🌿 Grounding exercises

🌿 Compassion-focused approaches

🌿 Bilateral tapping (BLS)

🌿 ACT-informed acceptance strategies

🌿 Gentle nervous system regulation

The aim is not to eliminate anxiety.

The aim is to help you move forward with anxiety, rather than waiting for anxiety to disappear.

Before You Begin

This practice includes gentle bilateral tapping (also known as bilateral stimulation or BLS).

Bilateral tapping involves alternating left and right taps on your thighs or shoulders and is commonly used in EMDR therapy and grounding exercises.

Participation is always optional.

You are free to take what feels helpful and leave the rest.

Listen to the Recording

🎧 I Can Do This Even If I Feel Anxious

A guided practice for anticipatory anxiety and fear of panic.

[INSERT AUDIO PLAYER HERE]

A Gentle Reminder

If anxiety is present right now, see if you can remember:

A part of you feels worried.

A part of you wants certainty.

A part of you wants reassurance.

And another part of you is already taking steps forward.

You do not need to feel completely confident.

You do not need to feel completely calm.

You only need to take the next step.

One step at a time is enough.

What to Expect in This Practice

🌿 Grounding in the present moment

🌿 Gentle bilateral tapping

🌿 Compassionate self-support

🌿 Confidence-building through self-compassion

🌿 Support for fear of panic and fear of failure

🌿 A calm, supportive voice to guide you

About the Author

Valentina de RogatisClinical Psychologist

I provide compassionate, evidence-based therapy for anxiety, panic, trauma and emotional wellbeing through The Space For You.

🌿 www.thespaceforyou.co.uk