Lisajane,
This will be different for everyone. Practice makes perfect so keep at it.
I would also invite you to take a look at this thread.
http://sg.paniccenter.net/support/viewmessages.aspx?forum=30&topic=53677&ForumName=Challenging%20Your%20Anxious%20Thoughts&TopicTitle=Helpful%20Questions%20For%20Challenging%20Your%20Anxious%20Thoughts
It deals with this very same subject and has a lot of great tips!
Danielle, Bilingual Support Specialist
