- Acknowledge and label the thoughts – “having a worrying thought”
- Without a fight or struggle, gently move your awareness away from the thoughts and back to an anchor in your present moment, such as the breath, sounds, sight, taste, touch of the body, bodily sensations.
- Smile and move on with your day, repeating this as many times as you need to.
When you notice that you’re engaging in worrying thoughts, remember that this will not help you to feel good – but often quite the opposite.
Each time you notice the thoughts, see if you can: