It is often possible to manage anxiety by actively replacing irrational thoughts with more balanced and reasonable thoughts like the following:
1. I’m going to be OK. Sometimes my feelings are irrational and false. I’m just going to relax and take things easy. Everything is going to be fine.
2. Anxiety may feel bad but it isn’t dangerous. There’s nothing wrong with me. Everything is going to be OK.
3. Feelings come and feelings go. Right now I feel bad but I know this is only temporary. I’ve done it before so I can do it again.
4. This image in my head isn’t reasonable or rational. I need to change my thinking and focus my attention on something that’s healthier, and generally helps me to feel good about myself. For example _____________.
5. I’ve managed to interrupt and change these thoughts before – so I know I can do it again. The more I practise this, the easier it will become. Anxiety is a habit – and it’s a habit that I can break!
6. So what if I am anxious. It’s not the end of the world. It’s not going to kill me. I just need to take a few deep breaths and keep going.
7. Just take the next step. Just do the next thing.
8. Even if I have to put up with a period of anxiety, I’ll be glad that I did, and persevered, and succeeded.
9. I can feel anxious and still do a good job. The more I focus on the task at hand, the more my anxiety will ease, then disappear.
10. Anxiety doesn’t have a hold on me. It’s something I’m working on, and changing over time.