“Practice accepting and wanting any anxiety that you notice. Remind yourself that you are looking for frequency, intensity, and duration of distress. Linger in the moment of being anxious and uncertain. Give your body-&-mind time to respond to your message of, “I can handle this, and I want this.” Don’t be in a rush to escape your feelings; hang out with your distress. And don’t get derailed by your negative thoughts. Notice them, accept and want them, allow them to hang around, but don’t bother reacting to them. Then refocus on your task. Remind yourself that you can cope with whatever happens.”