Okay, so before we can actually understand the different techniques of diffusion, first let us understand the types of an anxious thoughts. The first is, I won't fit in. Now personally, I was in a boarding school from age, I guess 10 to 18. And when I came back, I was not living with my family because my mom and dad had diverse and the emotional energy of the home was not very good. So I was staying with my uncles, but my cousins, and I always had this feeling this internal dialogue going on that I will never fit in with them. Because everything I did, they used to count on me they used to oppose on me, it wasn't it wasn't just the way I was.

I wasn't just compatible with them. This was the kind of thinking I had. This is the first type of anxious thought. The second is having anxious memories. Now, this is an embarrassing story, but I am being authentic here. I am being true here so that you actually get something that comes from my real experience.

I'm not about teaching from the textbooks. I'm always about giving personal experiences. So when I was in my 16 1617 age of pornography was something very new to me. And I was caught watching porn by my uncles. And this was so embarrassing at that time. They they punished me for it and it was horrible.

It was horrible. A lot of money. held the emotional memory has been attached to that event. So now if I see someone watching porn on if I just chilling out, doing nothing with my day and that memory just pops up, I feel anxious once again even though I am not doing that kind of behavior. Right now still, I am feeling that anxiety just because I have anxious memories. Now the third one is evaluating or judging.

Now this is this is very funny because I always had this repulsive feeling towards the color pink. I never really liked color pink. So once what happened was during a festival my sister gave me a gift, which was a T shirt of pink color. And when I saw that T shirt Saw that gift, I ran a mental dialogue about how people will judge me how people will criticize me How funny I will look how girly I will look in that type of T shirt. So, this is all judging and doing analyzes which is not required, which is not even happening. So you are just creating fantasies in your mind.

This is another type of anxious thought. The next one is making negative comparisons. I have always made negative comparisons with my family. After I left my family, I told you I was trained, I was trained from a family so it is like I comparing myself who is on level zero to someone who is extremely successful. How can you compare a level 1% to a level hundred percent. It's incompatible that that Just isn't bright.

So comparing yourself with people being jealous being envy is also a type of anxious behavior. It's all it is also a type of anxious thinking. The next one is called as fortune telling. Now in this what happens is, you try to come up with the reasoning to say that how things will end up. So for example, on New Years, we used to have a family get together, and we used to play various games and karaoke and stuff. So if I was asked to sing, I used to do the fortune telling in my mind, I was like, yo, if I go out there and sing, it would be terrible because I cannot sing that is just not who I am and Normally these small events, but also various major emit events in my life are trying to do fortune telling and this is again something that creates a lot of anxiety in you It is similar to worrying It is similar to you know just being feared by the future.

The next kind of thinking is called mind reading. In this what happens is that you go in a particular activity or you are just driving your car, you are sitting on your computer and walking and there are employees around you. You try to read their minds seeing trying to see that, what is it that they are thinking about me in this particular event, for example, I, I don't remember if I gave you a restaurant example or not When I used to go to canteen my mess as soon as I used to enter the door, I used to think that people are judging me as skinny lanky fellow walking around coming everyday to lunch. I was really insecure about myself back then. And I was trying to read minds of people, which is practically impossible because you cannot read people's thoughts. If you try to do that if you are reading thoughts of someone else, you are actually doing mind mind reading, which will give you anxiety.

And the next thought pattern is shooting. In our abt, it's called shoulds and mast. These are exceptions that you put on yourself. Sorry, not exceptions, expectations that you put on yourself. For example, I should be like, okay, I should be loved. And what if someone doesn't love you What if someone doesn't like you, your self esteem gets damaged.

So, any kind of shoulds and musts that you have, I'm going to create a lot of anxiety in you. You have to get rid of all your shirts and must