I have to warn you as it is rather long. I hope you will understand them as they have long examples.

1. Breaking the thoughts down. It is a diagram of identifying the thought as not real and that the thoughts would not harm me. I also identify what is being exaggerated or whatever is causing the anxiety in those thoughts.

Example.
"She constantly cheats on him with other men." The thought is not real. The thought would not cause me any harm. What is causing the anxiety is "constantly cheats". It only means that she has not stopped cheating on him. "with other men". I won't asky how many or why she did it (which causes the anxiety) I don't want to know how many she has slept with or why, so I don't ask. I break it down even further and realize that it doesn't matter. I may be true or it may be false. If it is true, then she is the one doing wrong. If it is false, then I realize it is a lie, purely false gossip, or based on fiction and let it go. The words in this thought are only words and that it is a thought. They cannot harm me. All of a sudden the anxiety goes away and I the thought is gone. The thoughts I have are repetitive and I no longer ask for reassurance, reason them out, and I don't have to break it down. I learn to deal with the anxiety and accept that I have these thoughts and I can deal with the anxiety.

2. Not reasoning but realize the thoughts are not true, but change the thought and think or say the opposite of what the thought says.

Example.
"She cheats on him constantly." She does cheat on him constantly. It is true. She does that and does not seem to care. She does have to deal with getting caught and get a divorce. She does not realize what she has. She was the one in the wrong. Unlike worry about the thought and hoping she does not do it, she admits she cheats on him constantly and is accepting that if she were to be found out, her husband would leave her and she divorces. What she did was wrong and is hurtful. Her reputation is damaged and her husband has lost all respect for her. Imagine that all of this happened. What causes the anxiety is the word constantly. She is dealing with the anxiety, but she changes the thoughts. The thoughts go away never to return and the anxiety lessens over time. It takes time like the first one but she can finally deal with the anxiety.

So which of the two are the most effective? Both of them I have tried and they both work. It will take time, but it will be worth it.