Get something like a golf stroke counter, or a piece of paper and pencil will do in a pinch. Every time you notice yourself saying or thinking the word ‘should’ give your counter a click. Keep this up for one whole day and see how often you use that one word. Why do this? Because every time you use the word ‘should’ you’re putting an expectation on yourself or someone else that isn’t based on logic or reason, just mindlessness.

The next time your brain runs away with you and your anxiety starts to take over, stop what you’re doing and begin counting the colors around you. Look at each item. See the colors in it. See the shades of blue, green, pink, etc. Notice how shadows create different colors. Notice the colors of objects reflected in windows. The number doesn’t matter so when your mind tries to run away again start up where you think you might have left off. Don’t forget to breathe.