Try this simple exercise:

• On a piece of paper, write down a situation in which you felt nervous or anxious
• On a scale of 1-10 (10 = very) decide how emotional it made you feel
• Identify what thoughts were going through your head at the time. Are they NATs?
• Think of someone you know/you respect who would cope well in this situation
• Write down what he/she would say to challenge these thoughts.
  
  Now re-score your emotions. Has the score reduced? Can you see the link between what you think, feel and do? Write down what you will do differently next time and keep it with you.