One method is to keep a simple daily log to track the positive things you did to abate your anxiety. For the sake of being realistic, it's also good to record the negative things, but avoid the urge to become discouraging or self-pitying. Rather than keeping a full-fledged journal, which most people can't find the time to sustain after a few weeks or months, make your log a simple check list, ticking off what went right and what went wrong. You can insert comments if you like at the bottom of the page.
I stood up for myself, I spoke my mind.
I felt strong.
I had a moment of being real with someone.
I dealt with a panicky moment.
I started to feel anxious but it didn't progress.
I felt optimistic about myself.
I had hope for the future.
I felt some peace and calm.
I survived a difficult situation.
I appreciated myself; I congratulated myself.
I felt worthy; my esteem was high.
I didn't fall into my usual reaction.
I had a bright idea.
The world seemed like a safe place to be.
I felt accepted.
I didn't cling to anyone or use them as a crutch.
I faced a difficult choice.
I didn't stand up for myself; I wanted to speak my mind but didn't.
I felt weakness.
I didn't get real with anyone.
I suffered through one or more panic attacks.
I had a lot of low-level anxiety that didn't go away.
I felt pessimistic about myself.
The future looked hopeless.
I felt no peace and calm.
I caved in to a difficult situation.
I criticized myself and fell into self-judgment.
I felt unworthy; my esteem was low.
I related to people who made me feel bad about myself.
I gave in to someone else's negative views.
I didn't feel safe.
I felt rejected.
I was clingy.
I procrastinated and put off a difficult choice.
I wanted someone to rescue me.
I kept wishing that things would get better on their own.
Next: The key to breaking the cycle of anxiety