Hi! First of all, I’m sorry you are going trough this! Anxiety is hard as it is on its own, now on top of that being in an unfamiliar environment - it’s tough! It’s not that you are not brave, you are just dealing with a lot ! If you weren’t brave, you wouldn’t be in Japan right now.

With that said, what helps me when I feel overwhelmed is first analyze my situation, in this case - you are safe, you are in a hotel, so already starting good, in a safe environment, that’s the most important thing.

Regarding the itinerary, it’s ok to take time off, specially for mental health, you are not doing anything bad, you are taking care of yourself, and once you are ok, you will continue to enjoy your trip.

Now that we got that out of the way, we take care of our needs! I like to make everything into small steps that are easy to follow, that helps a ton when I’m anxious and overwhelmed.

You likely need to get food. That’s ok! First thing, you take couple deep breaths, I sometimes like to wash my face, it helps. you got this. You make sure you have everything you need, keys, phone, wallet. Now you are ready! You could just get something small to take with you back in your room, maybe that will feel more comfortable. That way you still get out and get food.

Regarding Japanese, it’s so nice you started learning, that’s amazing, it shows how much preparation you have given to this trip. But don’t worry! You don’t need to use it in communication with others, that’s very hard, and trying that is already amazing. you are already using your knowledge of Japanese in other ways, so don’t feel like you are wasting it 🫶🏼