You can use the ABC and CAB methods to-change your emotional responses to
situations. When the situation presents itself, you can think about which
belief is associated with the activating event/stressful situation, and
then use positive counter-thoughts against it.
Imagine a situation in which you become panicked during a test and lose
your concentration. The belief might be, “I am going to fail; I never do
well on tests!” A counter-thought like, “I studied hard for this test and
understand the material. I know I can do well!” could help you calm down
and complete the test. If these sorts of situations occur in your life
repeatedly, you can anticipate them and plan your response rather than
waiting for panic to set in.