Identify the emotion and thought that your having and then reprocess it

So youre feeling a bit anxious all the time how do you broke (inaudible) how do you get away from these anxiety attacks and youre feeling nervous what are some symptoms of that so you want to be seating in amazing and you find your hands of doing things like your tiny fingers or you know you legs are bouncing up and down or youre bouncing up and down your seat all these kind of nervous tricks that happened that are symptomatic of these anxiety that you feel. Well, often anxiety is result of simple things like fear that, or that youre not good enough or that youve been judge by somebody or yourself perceptions (inaudible) the way that you look, it could be that youre at a job where you are, youre feeling insecure or that youre not good enough or incapable so, anxiety comes from not, not really a feeling like you have any control of this situation not doing equal to that situation so he hasnt break that pattern, you can break a pattern by thinking about, what do you think, what do you actually youre thinking and what are you feeling in youre (inaudible) your symptoms. So, identifying the emotions, identifying the thought that youre having and then reprocess that for the emotion so if youre in a corporate environment for example and youre feeling (inaudible) you know, what you might want to do is think okay, what are you really good at, stop these in positive reinforcement with yourself but you might want to start being good at the things that you do and then taking stop at the things that you couldnt do so when youre seating at the head conference in your capabilities and abilities if youre not equal to the environment then what you can do is focus on the gap between we are now and we need to be so you can gain the confidence that you need to be equal to your circumstances and I called it venue gaper its the gap between when youre out there and where you want to be break it down logically and think about (inaudible) to get there but tell you what if you dont have a plan you will feel anxious, if you do have a plan you will feel least anxious or not anxious at all because you will know what to do. So, if youre going to a situation where I dont know what to do and its because depression is (inaudible) and illuminating anxiety if you can prefer before you execute on something or will do something think it through when you get there you going to feel a lot less anxious because you know what you need to do, you turn up and you try and respond in the moment that its much, much more difficult to come up with a solutions youll be have (inaudible) and even the changes is not going to be , to, I think even it through a single moment so what you want to be able to do is to try to anticipate some of the things that you have coming up and what are the circumstances on further day you have and then plan strategies, you might have civil and I called those contingencies youll think about a contingency if it goes one trick, another contingency goes another trick so a little trick here that the presences of the united states they have contingencies for every scenario you could think of so Id say that makes the secrets of feel a lot less anxious when they got to try (inaudible) so if you want a particular sample anxiety you know, do the same thing have a contingencies for different scenarios but plan it out and think it through before you get there and that when youre out there youll reduce or eliminate your anxiety.