deep breaths use internal supportive language remind yourself of your larger and it works You show yourself that you can cope You find a way through the circumstances and emerge in a more comfortable and thoughtful place Practice this exercise and you will be much better equipped to deal with the real thing UP Become an observer of not a reactor to your thoughts Keep a thought record to develop awareness of your patterns Make anxious thoughts less threatening by identifying errors in thinking core beliefs worry triggers and overgeneralizations Increase your awareness for versus unproductive worry When anxious about a future possibility ask yourself I underestimating my competence APTER NINE Getting Unstuck from Thoughts Changing Your Anxiety increases in intensity when a internal narrative is filled with harsh judgments around good and bad right and wrong What we say to ourselves influences how we think about ourselves what we communicate to others and how much we believe in our competence and worth Anxiety is further amplified when a internal narrative is overloaded with never forever everything nothing Consider which of the following two statements is laden with greater 1 suck never get a life 2 lonely and need to