Losing your passport is a huge headache for anyone. The situation is even worse when the passport is stolen.

A thousand things cross our mind, nervousness increases and can end up generating an anxiety attack. But to reduce this anxiety, we have some techniques that should be remembered:

• Breathe deeply

It seems like a basic thing, but breathing helps calm our nervous system which controls our body's involuntary functions. When we control our breathing, we manage to have a decrease in blood pressure and heart rate. We were also able to reduce levels of stress hormones in the blood.

• Practice Rule 333

Many already know the 333 rule, which is an informal technique for dealing with anxiety. The aim is to help people ground themselves and calm down in an anxious moment like losing their passport in a different country.

Rule 333 involves looking around your current environment.

• You need to name 3 things you see.
• Identify 3 sounds you hear.
• Move or touch 3 things, like your limbs (example your arm, leg and heel) or external objects.

Each person learns a different technique. Rule 333 has no formal research into the effectiveness of the technique, however many people find it a simple and helpful way to deal with anxiety in various situations such as passports. While it won't completely eliminate your anxiety, it can be a great tool to decrease your anxiety in the moment.

Do the technique that works for you.