Try to get your mind away from negative thinking and focus on singing or humming a tune you know well. Do this for 30 minutes and your automatic negative thinking will be substantially reduced. You can hum under your breath ... even at work. When you are alone, remind yourself that your negative thoughts are not rational and that they are completely wrong, biased, and are lies. ANTs always lie, always cheat, and always try to trap you into believing their B.S. Do not let the ANTs succeed. The ANTs are liars and their days are numbered. Open your workbook, read the truth, relax, and slowly repeat the truth to yourself, over and over. YOU are more than a worthwhile human being, and YOU are doing your best to overcome anxiety. YOU are doing nothing wrong. ANTs thoughts and feelings are always lies. They can never tell the truth.