Let's start with some deep breathing.
Benton says the best way to interrupt this cycle is to change what the body is physically doing. Start with your breathing.
Stop and inhale for four counts, pause, and then breathe out for four counts. While you do this, you can try saying a mantra. Perhaps try thinking “I am” as you breath in, and “relaxed” as you breathe out, Benton suggests.
Benton notes that it can be useful to make a habit of challenging yourself, especially if you're someone who tends to assume the worst will happen. She offers this example: A student got all As in high school, but gets a C on her first chemistry exam in college. “By the time she gets to her car after class, she’s convinced herself she’s going to be a complete failure in life, be homeless, and die under a bridge somewhere,” Benton says. “Your head goes to muck.
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