Just because a thought comes to my mind doesn't mean it's true or I have to believe it.

Repeating this phrase to yourself can help ease anxiety in several ways:

• Separates thoughts from reality: By acknowledging that thoughts are just thoughts, you're creating a mental distinction between what's happening in your mind and what's actually happening in the world. This can help you avoid getting caught up in catastrophic thinking or rumination.
• Reduces self-identification with thoughts: When you remind yourself that thoughts don't necessarily reflect reality, you're also reminding yourself that you are not your thoughts. This can help you develop a sense of detachment and observe your thoughts without becoming overwhelmed by them.
• Encourages critical thinking: By questioning the validity of your thoughts, you're promoting critical thinking and encouraging yourself to evaluate the evidence before accepting a thought as true. This can help you challenge negative or distorted thinking patterns that contribute to anxiety.
• Fosters self-compassion: This phrase can also help you develop a more compassionate relationship with yourself. By acknowledging that thoughts are just thoughts, you're giving yourself permission to have imperfect, irrational, or unhelpful thoughts without judgment. This can help you cultivate a more accepting and gentle attitude towards yourself.

Remember, the goal is not to suppress or avoid thoughts, but to learn to observe them with a sense of curiosity and detachment. By repeating this phrase, you can begin to develop a greater sense of control over your thoughts and reduce anxiety.