Write	down	strategies	that	might	help	you.
Example:
	
Practice	progressive	muscle	relaxation,	deep	breathing,
guided	imagery	(imagine	driving	and	being	able	to	cope	and	arrive
safely).	Practice	positive	self-talk	(“I	can	and	I	will	drive	and	see	her”).
4.
	
Test	out	the	anxious	prediction;	see	if	your	hypothesis	was	accurate.
Example:
	
“I	drove	to	my	mom’s	nursing	home	and	I	was
uncomfortable	but	did	not	lose	control	and	did	not	have	a	panic	attack
and	I	got	to	see	my	mom!”
Here	are	specific	ways	to	test	common	anxious	predictions	so	you	can	start
working	on	yours.
WHAT	ANXIETY
	
TELLS	YOU
HOW	TO	TEST	IT
I’m	afraid	the	airplane	will	crash
and	I	will	die.
Practice	relaxation	exercises,	visualization,	deep
breathing	and	then	take	a	flight.
I’m	worried	about	people	not	liking
me,	and	being	rejected.
Go	to	a	party,	work	event,	neighborhood	function,	and
try	to	interact	with	people.	Ask	questions;	don’t	let
yourself	recede	into	a	corner.