Try writing down your troubling thoughts and worries in a journal or recording them. Choose a time to start when you feel moderately anxious. You can even schedule ten minutes each day “to worry” so that each time during the day you postpone your thoughts for a moment of the day that is intended for them.

After writing or jotting down your thoughts or concerns, a good way to check how accurate they are is to ask yourself some questions:

What is the evidence for and against my thinking?

Am I jumping to negative conclusions?

What else could this mean?

If I were to think positively, how would I look at this situation?

Is there any good in this situation?

Does this way of thinking help me achieve my goals?

What can I do to help solve the problem?

Is there anything I can learn from this situation to help me do it better next time?

If someone close to me shared these thoughts or worries with me, what would I say to him/her?