Biologically speaking, it's almost impossible to think clearly, when you're really under any kind of stress. Whenever our emotions go up, our thinking goes down. And it has to do with those stress hormones, you know, your your body's that fight or flight in survival mode. And it's just super hard to to focus and think clearly. So once you have already like physically calmed down, so that's always number one. That's always the first step, you have to physically calm down.

So after you do either the deep breathing or the grounding technique, and you have those kind of just bring down your stress, those are not cures. Those are just enough to bring down the emotion sit there and be able to think clearly. Once you do those things, you do this next step, which is where the magic happens. So what you want to do is you want to challenge the negative thinking because a lot with the anxiety you're going to get a lot of the negative racing thoughts rates like that good enough. No one's gonna like me. You know what, if the bad thing happens when I can't do that.

And your mind just just goes crazy thinking of worst case scenario. So once you can physically Calm down, bring down those emotions. And you can think a little bit more clearly. And what you want to do is you want to challenge the negative thinking by questioning it. Questions are really, really powerful. So, yeah, you literally ask yourself questions.

So depending on what it is, obviously, it depends what's kind of going on. So I'll just give you a couple very generic general questions that you can ask yourself. So one that I like is, well, what's the worst thing that could happen? Right? So think of worst case scenario. Now during surgery, because this can trigger more anxiety, but worst case scenario, and if you think of worst case scenario, can you get out of that?

Will you still be okay? And can you get out of that worst case scenario, and what happens is your brain goes into problem solving mode. And when we start to look for solutions to solve these problems, you feel more in control, right? Because we think xiety sometimes you feel like Do you have no control and that's the scary part. But when you realize Wait, I can control myself because that's one thing you always always have control over your thoughts and your behaviors. That's pretty much it.

So you know ask yourself different questions another one which is my favorite, you know, my go to question is what can I control? What do I have under my control to prevent worst case scenario from happening even this course right? This is kind of scary to put myself out there to teach you this stuff. But I think you know, what can I do have on their mind control to lower the chances of it not being good? And also definitely preparing doing research? So that's just a very basic example but it could be anything you know, maybe you want to go for that job interview.

And but that goes to negative things like are they won't hire me, I'm not good enough for that. Or why not? What do you have under your control? Well, you can control whether you present yourself well, right you practice so you're not as nervous during the interview. You You know, find ways to write a really good cover letter. So again, you're preparing yourself, right?

So if you always bring back to what you can control, then you'll feel a lot more empowered and more in control. Other questions could be, is there another way to look at this? You know, that question helps you not assume, worst case scenario. When you ask yourself, Was there another reason for this, you know, had a couple clients been in a situation where maybe their friend didn't text him back right away, or call them back right away. And the negative thoughts was like, What did I do something wrong? Are they mad at me?

And you know, maybe they lost your phone, maybe they got it taken away or whatever. There's so many other reasons. But the point of that is to not jump to conclusions and assume that it's something that you did, because when you do that, then you get all worked up and the negative cycle of thinking happens again, it starts over and it's just a cycle now, right? So ask yourself questions is really, really powerful way to challenge negative thinking and really kill that anxiety. You know, one thing that really helps anxiety is problem solving and taking action. So once you can find a solution or at least an idea of a solution, take action.

You know, what was the next thing I need to learn to work towards this thing and breaking down those, you know, those big action steps into smaller ones and actually doing it and when you do it, you're going to feel more in control. And when you're in control, that anxiety has to die. Because remember, anxiety is you're thinking ahead you're creating worst case scenario you're imagining, worst case scenario without anything happening, but when you take action, you are in control.