I keep a notebook to track my anxiety. I like using onenote, but evernote or word would still work. Even a physical notebook would work. For me, it's just easier to type than to write.

I track what triggered my anxiety, time of day, the real outcome of what happened, and what I thought was going to happen. Over time, you'll start to see some patterns. Just because you think or feel it, does not mean it's going to happen. in my case, I have the data to back it up.

One of the other techniques i use is to try to view my anxiety as a third person. I tend to be much more compassionate to myself when i view myself from this point of view.