So, what’s the antidote.
“Take a breath,” shouldn’t feel like “take a timeout, you’re in trouble.” Instead, “take a deep breath” should sound like, “use this master Jedi skill.” ‘Cause it is. Breathing slowly and deeply is powerful in moments of anxiety and worry.
Right now, in this moment, or, any “this moment,” take a breath. A deep slow breath.
For the longer term, practice creates the habit of taking deep and slow breaths before and during moments of high stress.
For your life, living in the now is acknowledging that future you is now. What are you doing now? For the next 10 seconds? If you breathe deeply now, you are creating the future you you want to be.
Maybe you pledge to yourself in the future you will be more relaxed, more at peace, and more focused — so do it now, for 3 seconds.
The future you is happening now.