Zainab Khanam
Your brain sees pressure as a threat, triggering a fight-or-flight response. Training your mind helps you respond, not react.
Slow, deep breaths signal your brain to relax. Try the 4-7-8 method: – Inhale for 4 seconds – Hold for 7 seconds – Exhale for 8 seconds
Instead of thinking, "This is overwhelming," try: – "I can handle this." – "This is an opportunity to grow." Shifting perspective changes your reaction.
Expose yourself to minor challenges daily—cold showers, tight deadlines, or public speaking. Small wins build resilience.
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Top athletes use this trick. Before a stressful moment, close your eyes and imagine yourself handling it smoothly.
Let go of things outside your control and direct your energy to what you can change.
When panic kicks in, count backward from 5. This interrupts anxious thoughts and helps you take action.