4) Create an empowering alternative. What will you do instead of worry? Pull out your journal and write down a plan of what you can do immediately instead. Maybe you can go for a run, and while you’re running, you can think of new solutions. 5) Condition the new pattern; vividly imagine and rehearse this new pattern with tremendous emotional intensity and repetition until this new thought, behavior or emotional pattern is automatic. Reinforce yourself by taking the first step: see yourself succeding again and again. Seeing the results in advance can give you the pleasure you desire. Again, use
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