before beginning. Breathing diaphragmatically, count three breaths. Count while exhaling. Instead of counting the fourth breath, say your coping mantra aloud or silently to yourself. Begin the count again with one, and repeat several times. 2. Rephrase anxious thoughts as coping thoughts. Reword your self-talk to be more accurate and less stressful. Repeat the new statement to yourself several times. For example, when you catch yourself saying "I'm never going to be able to do this paper / finish this project / cook this meal", you could say instead "This is hard, but I can do it if I take it step by step, and ask for help when I need it." 3. Try a different perspective #1: What would my friend say to me? Think of a supportive person in your life, and imagine what that person might say to you in this situation. Repeat those supportive statements to yourself. Try a different perspective #2: What would I say to a friend? Imagine what you might say to someone else in that situation. Repeat those supportive statements to yourself. 5. Try a different perspective #3: What would I say to a child? Imagine a very young child feeling a similar emotions to yours (anxiety, fear, or embarrassment, for example Repeat to yourself things you might say to soothe that child. Quick Relaxation Techniques - Cognitive Life Coach