Preparing for a stressful situation. 

Say to yourself (with meaningful emphasis and genuine feeling) as you anticipate a stressful confrontation.

...What is it I have to do?

...I can develop a plan to deal with it.

...Just think about what I can do about it.

...That's better than getting anxious.

...No negative self-statements, just think rationally.

...Don't worry. Worry won't help anything.

...Maybe what I think is anxiety is eagerness to confront it.

Confronting and handling a stressful situation. 

Used when the situation actually arises. These keep you oriented to task at hand, concentrating on the problem to be solved rather than on your inadequacies. 

...I can meet this challenge

...One step at a time: I can handle the situation.

...Don't think about fear. Just about what I have to do. Stay relevant.

...This anxiety is what they said I would feel.

...It's a reminder to use my coping exercise.

...This tenseness can be an ally, a cue to cope.

...Relax; I'm in control. Take a slow deep breath. Ah! good.

Coping with the feelings of being overwhelmed. 

Say these silently to help you control anxiety during the confrontation.

...When fear comes, just pause.

...Keep focus on the present: what is it I have to do?

...Let me label my fear from 0 to 10 and watch it change.

...I was supposed to expect my fear to rise.

...Don't try to eliminate fear totally; just keep it manageable.

...I can convince myself to do it. I can reason my fear away.

...It will be over shortly.

...It's not the worst thing that can happen.

...Do something that will prevent me from thinking about fear.

...Just describe what is around me. That way I won't think about worrying.

Reinforcing self-statements. 

Used to reward yourself for coping successfully just after a stressful confrontation.

...It worked; I was able to do it.

...Wait until I tell my buddy (friend) about this.

...It wasn't as bad as I expected.

...I made more out of the fear than it was worth.

...My damn ideas-that's the problem. When I control them, I control my fear.

...It's getting better each time I use these procedures.

...I'm really pleased with the progress I'm making.

...I did it!