Write down the worst case. Usually it’s “a few people see me mess up.” You’ve survived worse on a Tuesday.

Vague fear is always bigger than specific fear, because vagueness has no edges to bump into. Written out, most worst cases turn into a few people watching you be bad at something for a couple of minutes, which is something you have already lived through more than once. The dread is doing heavy work with very little material.

Take the thing you have been circling and write the real worst outcome on paper. Underneath it, write what you would do the next morning. Both answers are usually smaller and duller than the feeling was.