So I'm going to an exercise class and feeling nervous about it. I slow myself down, stay in the present moment and concentrate on my surroundings. In my head I am rationalising the situation as it it happening so that my anxiety doesn't rise. Does this need to be done in each and every anxiety situation, if so I have some work to do, ANTS are still automatic and are around 65% of the time, they used to be around 90%. So definite an improvement.