into our brain as a survival mechanism We tend to dwell on relive and attempt to problem solve the negative more than the positive When this process buffered by joy or contentment we become more anxious We can counter the negativity bias easily and in only a few minutes a day Adopt a daily practice of identifying two or three things that you appreciate You can write these in your notebook or internally reflect on them important is to bring conscious and deliberate attention to what is going well or at least okay in your life or what you feel positively about within yourself Building Your New Habits Once been successful with a strategy take it to the next level Practice the strategies on multiple occasions across a variety of settings For example if you fear eating out in public decide to just go to the same restaurant with the same friend over and over Instead challenge yourself to go to a variety of restaurants and with a variety of people great to become comfortable knowing that no longer going to have a panic attack in your local movie theater but consider branching out to other theaters in nearby towns