Thank you all for your insightful answers. I don't think it's really "up to us" to change the negative thinking pattern because you're trying to engage your frontal cortex to win over your "snake" brain (limbic system) and that can never work. The primitive brain doesn't respond to logic. If it did, none of us would be on an anxiety forum But I think we *do* have control over how we "think about our thoughts" if that makes sense. And that's what I've been trying to do - like many of you. Just be present. Breathe. Observe. And realize that all thoughts are just...thoughts. In addition, a hot bath works for me (somewhat) and distraction (somewhat) There are times when the only thing that will work is an Ativan. Good luck to all. Anxiety really sucks...