I am having a lot of chest tightness and throat tightness recently when I get nervous or anxiety.  If an emotion is turned on, often recently the tightness stays with the never ending feeling.

Tonight was my first night out in a while with a woman.  I was certain it was Netflix and Chill, might have been, but I got rejected.  One point my nerves got me strong and I said I was anxious.  We had a long fun night for sure.

So my mind isn't too bothered by this.  She did her best to be honest and afterwards was more comfortable and more laughing.  Told her after didn't matter have a great time.  I'll be fine.

But my chest and throat is the tightest it's been in a while.  I smoked weed and feel ok, but it's not doing anything to the anxiety.  I just assume it's my inside dealing with rejection where my mind feels alright.

How do you turn off the anxiety or reduce it when a emotion is triggered? It's a human emotion, but it's too often hours upon hours at times even if I'm mentally positive.  Don't want to take Xanax or Valium everyday and I wouldn't function if I did.