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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 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.

. 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.

1. Don’t pay too much attention to the way you feel. Feelings change throughout the day and they are unreliable. Don’t let them rule your life, or interfere with your goals.

2. Decide not to worry as it tends to make things worse. If you focus on your worries it will drain your energy – and often what we’re dreading doesn’t happen anyway.

3. Cut the internal commentary. Stop telling yourself that things are going to fall apart, or your efforts won’t succeed, or you won’t be popular. Keep trying, moving forwards, and getting on with life.

4. Stop being self-critical. You need to be your own cheerleader and your biggest fan in life. Note progress, perseverance, attitude and inner strength. Be affirming, kind, believing and coach towards success.

5. Stop feeling guilty. Feeling guilty changes nothing. You are going to make mistakes. Accept you aren’t perfect - then get up and try again.

6. Stop worrying about what others think of you. At the end of the day it doesn’t matter what they think. Choose your own goals for your life – you’re not accountable to them.

1. Work on remembering peoples’ names.

2. Make an effort to stay in touch with people – even if it’s only “liking” an occasional photo on facebook, sending a 2 line email, or sending a Christmas card.

3. Develop and improve your listening skills. This includes not interrupting when others are speaking, not trying to control the conversation, and showing a respectful, genuine interest in the speaker.

4. Hold the door for others, and let others out first (in elevators, on trains and buses etc.)

5. When you’re writing an email, keep it brief and to the point. Nobody wants to read a long, boring essay.

6. Keep your voice down when you’re talking on your phone. No-one wants to hear your private conversations (and especially when you’re travelling on public transport).

7. Show a genuine interest in the passions of others. Ask lots of open questions, and find out what you can about their hobbies and interests.

8. When someone joins a conversation you’re involved it, include them right away, and try to bring them up to speed.

9. Don’t be a whiner or find fault with everything. Instead, being affirming, optimistic, and try and find the positives.

10. Be tolerant and patient with other people, and do what you can to accept them as they are.

11. Don’t go on and on – so other people fall asleep, begin to feel annoyed or want to run and hide from you.

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