There are several different types of anxiety disorders, and approaches could vary in relationship to intensity, frequency, and duration of the anxiety. Some anxiety could come in intense waves(Panic Disorder) and feel like you are having a heart attack. Other forms of anxiety could create feelings of overall worry(Generalized Anxiety Disorder). People who experience anxiety problems struggle with the concept of rational versus irrational thoughts. That you recognize that your fears are irrational can help you immensely.

In general, I would suggest first looking for a pattern for your anxiety. The patterns could be times of day, situations, people, or even certain thoughts. Once you are able to determine a pattern, the next step would be developing a strategy to address the thoughts. This strategy would need to be individualized but would include challenging thoughts that you would identify as being irrational. By categorizing these thoughts as irrational, you are not allowing them to build momentum. The longer you entertain these irrational thoughts or contemplate their validity, the stronger the thoughts will become.

The next part would be self talk. Convincing yourself that you need to move on and not allow these thoughts to go any further. Thought distraction, breathing exercises, and progressive relaxation could be further tools used to address your anxiety. Also, keeping a journal of thoughts and experiences throughout the day may further aid you in gaining control over your thoughts.