Hi dwfieldjr. It helped me to say the positive affirmations throughout the day and be consistent with it for several weeks. you said that you usually do it before bed. That might not be as helpful if the rest of your thoughts during the day tend to be negative or anxious. The ones I use the most are "This is not a threatening situation so nervousness is not necessary" "Nothing bad is happening" "Nothing is wrong with me" or just thinking about all the good things that happened that day! Sometimes I write down happy thoughts in a journal as well.