This lesson focuses on "How to Cope with Sudden Anxiety While Traveling." Instead of forcing your way through, we'll practice building a safe framework that allows for retreat and stay, gradually restoring a sense of manageability in unfamiliar environments, such as when traveling, staying in public spaces, and navigating transportation. Unfamiliar environments during travel can easily trigger anxiety. This lesson prepares a mobile safety kit, including breathing techniques, anchoring phrases, and short-term exit strategies. The most distressing aspect of spatial anxiety is that it transforms ordinary environments into a map of danger. Elevators, subways, shopping malls, train stations, bridges, high-rise buildings, plazas, and even streets a little further from home can be marked by the brain as inescapable. The body then goes into overdrive: shallow breathing, rapid heartbeat, weak legs, dizziness, stomach tightening, and the constant thought of "What if I can't get out?" The first step in this lesson is to concretize spatial anxiety. Please write down your most feared locations, the scenarios you most worry about, your usual avoidance behaviors, and the life segments you most want to return to if you could stay safely. This isn't about forcing yourself, but about transforming your fear from a chaotic mess into a layered map. The second step is to establish an exposure plan that allows for retreat and stay. Don't start with the most difficult scenario; instead, choose low-intensity, short-duration practice points with clear escape routes. For example, stand at the door for three minutes, walk downstairs, then enter the convenience store for one minute, and gradually increase the distance. Record the initial tension level, peak tension level, time of descent, and physical sensations after each practice session. The third step is to train your body to know "I'm still here." When anxiety arises, focus on the pressure on the soles of your feet, the sensation in your fingers, three objects in front of you, and slow exhalation. Don't rush to prove you're not afraid; just tell your body: I can stop, and I can continue; I'm not trapped; I'm practicing staying. If fear of going out is severely affecting eating, working, going to school, seeking medical care, relationships, or causing intense despair and dangerous thoughts, don't try to tough it out alone. Contact a psychologist, doctor, family, or local emergency support. Course exercises are suitable for self-training but cannot replace professional assessment and treatment. Finally, give yourself a reassuring reminder: I don't have to go very far at once; I just need a little more space today than yesterday. Every safe stop, every successful return, and every gentle reflection helps your body relearn: the world can be reopened little by little. After reading aloud, please write down a minimum-intensity outdoor practice point and a recovery exercise afterward. Before your next outing, you don't need to be completely relaxed; just prepare your breathing, route, exit command, and debriefing sheet. What you are learning is not to eliminate anxiety, but to retain some action and choice even when anxious. Each brief stop adds a new coordinate to your safety map. After reading aloud, please write down a minimum-intensity outdoor practice point and a recovery exercise afterward. Before your next outing, you don't need to be completely relaxed; just prepare your breathing, route, exit command, and debriefing sheet.