wedding being present and in the moment She imagined awkward encounters or even feeling on the outside but in her visualization she was able to cope and manage the situation effectively She visualized feeling proud of herself at the end of the event Practice deep breathing yoga or mindfulness meditation Layla practiced mindful breathing for 10 minutes a day leading up to the event IMPORTANT An actionable item can be accepting a situation as it is and doing nothing Then each time the fear comes to mind practice acceptance instead of rumination ANALYSIS YOUR ANXIOUS Sometimes clearly seeing the consequences for you of a worried can motivate you to let go of the worry and come back to the present moment With this goal in mind conduct a analysis of how beneficial it is to you to continue to experience anxiety over whatever it is ruminating or obsessing on Write out the consequences and benefits of worrying about a specific issue Costs to keeping anxiety a focus removed from the present I feel bad keyed up and physically ill at ease stuck Benefit to keeping anxiety a focus I be surprised if the bad thing I worry about happens I