Cognitive believes that emotions arise from people’s thoughts about an event rather than the event itself. Based on this, cognitive behavioral therapy can change people’s emotional responses to an event by changing their perceptions of that event. So how should one implement cognitive behavioral therapy on their own to improve anxiety? 1. Record the scenario that led to the occurrence of anxiety: greeting Xiao Li, but she ignored me. 2. Recall what you were thinking at the time: I must have provoked her in some way. 3. What is the evidence to support these thoughts: she seemed angry and left without even looking back; we had a falling out over some trivial matter a few weeks ago. 4.What is the evidence that does not support these thoughts: in general, we have always had a good relationship, we often go out together to watch movies; she often brings me lunch; a few months ago I was hospitalized, she has been with me. 5, is there any other explanation for this anxiety scenario: she was under a lot of pressure recently, the implementation of a project at hand is very unsatisfactory, often criticized at the boss, distracted did not notice me greeting it; perhaps she needed to report the project progress to the boss urgently at that time, so could not care about me, and then forgot about this small matter. 6, the worst outcome will be what: our relationship will become increasingly distant, shopping on the street without company, something can not find her help. 7, even if the worst results happen, what should you do: Although it is a pity to lose this friend, but I am in the company and Xiao Wang, Zhao and other relations are okay, maybe I will try to further relations with them, life will return to the same as before. 8, what is the best result: she found me and explained to me that at that time the mood is very bad, no energy to take care of anyone, I hope I do not mind. 9.What is the most likely outcome: she may not remember the incident, but I will not alienate her and will continue to be good friends with her because she has really been under a lot of pressure lately and many things need to be handled by her. 10.Change my view: If I believe view 2, it will make me feel much better; besides, it looks like really anxiety is clouding my eyes and I believe more that view 2 is in line with the reality of the situation. 11.Look at the problem with a new perspective, anxiety is improved. For view 1, this is what we often call negative “automatic thinking”, which many times we are not aware of its existence, but affects our emotions and behavior all the time. For example, if you read this, you may have automatic thinking: “That method above is practical and should work well” or “This method may not be suitable for me”. People who are in a state of distress and anxiety will tend to accept negative thinking uncritically, which will lead to more anxiety and more interpersonal tension, and in turn, anxiety and interpersonal tension will further entrench negative thinking, creating a vicious cycle. Cognitive-behavioral therapy provides us with a thought-testing tool that allows us to consciously and step-by-step address the negative automatic thoughts that exist inside our minds. However, for Step 2, these negative thoughts flash by and many people are unable to recall what they were thinking at the time. It takes repeated practice to remember to remind yourself to retrieve inside your head whenever you notice an emotional change: “What was I just thinking? Is this thought real?”