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When you feel you are about to say something without being able to think because you are losing your ability to focus. It becomes hard to comprehend your situation and you panic.
That is anxiety. Learn to recognize it and it will lose its hold over you.
If that happens, close your eyes and think about your feet. Think about how they feel on the floor, in your shoes. Breathe quietly with your eyes closed and calmly look for the facts in the situation around you.
Don’t allow others to rush your speech. Take all the time you need to think. Gather your words. Sometimes you may decide that no words are best.
If a situation is truly too much or dangerous – leave.
Be a passive warrior. Fighting is never helpful or productive