Eliminate Anxiety

When you feel anxiety mounting, turn negative thoughts into positive thoughts. The best thoughts are those that don't use indefinites, such as "should have" and "would have" and those that don’t tell you not to feel something, such as "Don't get scared" when you are scared. Continually try to find words which a more positive meaning. You’ll find you never have problems. only challenges.

When you enter a stressful situation and anxiety starts to build, send only positive messages to your brain to cancel out any negative ones that lurk there.

Do say to yourself . . .

• What do I have to do?

• I chose to be here.

• I won’t do anything out of fear!

• There are several ways to handle this.

• I am (or will be) organized and effective.

• I have emerged successful in similar situations.

• I’ll pause, take some deep breaths, and gather my thoughts.

Don’t say to yourself . . .

• There is too much to do.

• I have to do this.

• This is frightening.

• I think (or hope) I can handle this.

• I can’t forget what I need to do.

• I’ll try not to worry about the outcome.

• They say deep breathing lessens anxiety.

When you’re already in the stressful situation, other positive self-talk phrases can help.

Do say to yourself. . .

• Time to relax even more.

• I can meet this challenge.

• I’ll take it one step at a time.

• I’ll think through this.

• I’m in control.

Don’t say to yourself . . .

• I feel myself tensing up; time to relax.

• I think (or hope) I'll be all right.

• I can’t handle it.

• I’ll just do what I have to do.

• Don’t get nervous now.

When the stressful situation continues and you're right in the thick of things, and all your childhood monsters, failures, and self-doubts are starting to build, send them running.

Do say to yourself . . .

• Okay, I feel a little nervous; that’s good. I'm also confident.

• Do what I fear and the fear dies!

• I’ll pause here and reassess.

• A little fear is a good motivation to bring out my best.

• I just have to manage fear, not eliminate it.

Don’t say to yourself . . .

• Don’t get nervous and blow this.

• Don’t get scared now.

• Don’t slow down now.

• Don't be afraid.

• Don't let anxiety show.

• I have to stop being scared.

Once the stressful situation is over. review your actions. You’ll carry your thoughts about what has happened into the next stressful situation you encounter.

Do say to yourself. . .

• I tried hard and I got much of what I wanted.

• That could have been a complete disaster. I saved the day.

• I succeeded in several ways: next time I'll do even better.

• I did right by myself. The other person (people) can take a lesson from that.

• Next time it will be easier.

• I'm getting better every time.

Don’t say to yourself . . .

• I should have done better.

• What a disaster.

• Maybe next time.

• I hope I didn't hurt their feelings.

• I hope it is easier next time.

• I’m not doing as well as I should.

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