"Mira, your hands are shaking."
Hiyori noticed. In the classroom, Mira was waiting for her turn to present.
Mira wrote in her notebook. "Anxious."
Sora sat nearby. "What are you anxious about?"
Mira wrote in succession. "If I fail, everyone will laugh, my grade will drop, friends will dislike me..."
Leo read it and said, "That's catastrophic thinking."
"Catastrophic thinking?" Mira wrote.
Sora explained, "A thought pattern where you imagine the worst outcome from one event."
Hiyori gently asked, "If you actually fail at the presentation, will that really happen?"
Mira thought. Then wrote, "...Probably not."
"But the anxiety won't stop?"
Mira nodded.
Leo explained, "Anxiety is a natural response to future threats. An instinct for survival."
"But a presentation isn't life-threatening," Sora added. "The brain processes social threats the same as physical threats."
Mira showed interest.
Hiyori continued, "People with anxiety disorders have this alarm system overly sensitive."
"Can it be cured?" Mira wrote.
Sora answered, "It's hard to eliminate completely, but there are ways to control it."
Leo proposed, "There's a method called cognitive behavioral therapy. You change thought patterns that generate anxiety."
Mira looked eager to know.
Sora taught practically, "First, catch the anxious thought. Notice the thought 'Everyone will laugh.'"
Hiyori continued, "Next, look for evidence for that thought. Is there real evidence it will happen?"
Mira thought. Then wrote, "It's never happened in the past."
"Then it's counter-evidence," Sora nodded. "Is there a reason it would happen specially this time?"
Mira shook her head.
Leo explained, "This is cognitive restructuring. Replacing irrational thoughts with rational ones."
"But the anxiety still doesn't go away," Mira wrote.
Hiyori agreed. "That's right. Anxiety doesn't completely disappear. But you can change how you deal with it."
Sora taught another method. "There's also a technique called mindfulness. Just observe anxiety without fighting it."
"Don't fight?" Mira wrote.
"Don't think of anxiety as an enemy, just observe it as a sensation," Leo explained. "Just recognize 'I'm feeling anxiety now.'"
Hiyori added, "Don't identify with anxiety. Not 'I am anxious,' but 'I am feeling anxiety.'"
Mira wrote, "I don't understand the difference."
Sora explained, "The former is your whole self being anxiety. The latter is anxiety being part of a temporary sensation."
Mira's expression showed slight understanding.
Leo asked, "Now, try deep breathing. Slowly."
Mira complied. Breathed in deeply, breathed out slowly.
"How is it?" Hiyori asked.
Mira wrote, "A bit calmer."
"Breathing directly affects the autonomic nervous system," Sora explained. "Activates the parasympathetic nervous system to relax."
Leo continued, "When anxious, breathing becomes shallow and fast. By intentionally breathing slowly, you tell your body 'it's okay.'"
Mira looked interested.
Hiyori suggested, "Before the presentation, why not take three deep breaths?"
Mira nodded.
Sora added, "You don't need to aim for perfection. You can accomplish things even with anxiety."
Leo encouraged, "Anxiety isn't an enemy. It's just a sign that you care about something important."
"Something important?" Mira wrote.
"Yes. You don't feel anxious about things that don't matter," Hiyori explained. "Anxiety is because you want to do well."
Mira looked startled.
Sora smiled. "You can move forward while having anxiety."
Mira's turn came. She took a deep breath and stood up. Her hands were shaking a bit, but she started walking.
Later, Mira wrote in her notebook. "I did it. I had anxiety, but I could do it."
Hiyori smiled. "That's wonderful."
Leo added, "That's courage."
Sora watched quietly. Anxiety might not go away. But you can live with anxiety. Today, Mira proved that.