Let’s say you’re a salesperson who didn’t hit your monthly target. It’s easy to spiral into feelings of anxiety by thinking things like “I’m a failure” or “I’m not good enough.” That’s where Cognitive Behavioural Therapy (CBT) can be super helpful. It helps you challenge those thoughts and replace them with something more realistic—like “I’ve met targets before” or “My manager told me I’m doing well.”
CBT Techniques
One common CBT practice is keeping a thought record. But here’s a tip: don’t try to challenge your thoughts in the heat of the moment. That can backfire by giving your anxious thoughts more focus and power, making your anxiety worse. Instead, work on reframing your thinking during calmer times. With regular practice, you can train your brain to respond more helpfully.
Mindfulness for Anxiety Management
When anxiety strikes, fighting your thoughts only gives them more power. Let them be. Seriously. Notice them without judgment and let them pass. Some clients even name their anxiety—like “Annie.” So instead of saying “I’m panicking, this is awful,” try: “Oh hey, Annie’s here. She’ll leave soon.”
One great tool? A mindfulness exercise called Leaves on a Stream. Check it out here: Stop Overthinking: Leaves on a Stream ACT Anxiety Skill #30 It teaches you to observe your thoughts like leaves floating past you—no interaction, just watching. The trick is not to internally comment on your thoughts, simply to notice them with neutrality. This takes practice over time, and the bonus is, that even while your practising, mindfulness will be having a positive impact on your brain.
How Mindfulness Works
Anxious thoughts often live in the past or future. Mindfulness anchors you in the present. Not only that, but it’s been scientifically proven that regular mindfulness practice actually rewires the brain to keep anxious thoughts at bay.
Just five minutes a day can make a difference. Small, consistent habits work better than sporadic big ones.
Want Help Managing Anxiety?
At Gamechanger Counselling, I blend CBT and mindfulness strategies to help clients find calm and confidence.
Book a relaxed, no-pressure and free of charge chat.