Stop simply pause and try not to let yourself be overcome by emotion Take a breath breathe deeply to keep your heart rate in check, and notice your breathing in a conscious effort to keep it slow and measured Observe ask what is going through your mind, determine where your focus lies, discover what you are reacting to, and try to name the feelings

remember that you are not at the mercy of your anxiety, unless you agree to be. You can always stop and break down your experiences and work through them, consciously and on your own terms. Break it down: Situation Thoughts Emotions Bodily sensations Impulses/actions

That self-assurance is yours to claim as well. No matter what happens today, no matter where you find yourself, shift to what lies within your reasoned choices. Ignore, as best you can, the emotions that pop up, which would be so easy to distract yourself with. Don’t get emotional—get focused.