When you feel anxious, you can learn to watch your anxious response mindfully so that the feeling doesn’t carry you away. To learn to watch and wait in this way, you can practice this exercise for any emotion: anxiety, frustration, guilt, or sadness. Just watch the feeling and label it. Watch the feeling as if that emotion were completely new to you. Observe its shades. Observe the ups and downs and the qualities of the entire experience. Try to describe the feeling as fully as possible, as if you were a
scientist trying to record this new experience.