It takes a while for the cognitive strategies to take effect, at least it did for me. Some work better than others for me. I feel the strategies are easier to use now than when I first started. Practicing daily and patience is important. Your mind needs daily reinforcing and time to absorb and use the methods that make the most sense to it in each situation. Pressuring yourself with the methods will not work that well, at least it didn't for me. I think it's natural though to pressure yourself with the strategies when you're first starting out. I did and still do but now I also see that they are starting to work a bit more automatically or with less effort. That's an important part of the strategies, not pressuring or forcing yourself to feel different when you're anxious. That's part of the fighting paradox handout. It needs to be reinforced daily along with the ants handout. I'm no expert but just thought I'd share my experience because I pressured myself and struggled with the methods a lot in the first bunch of months. Good luck.