I'm anxious about future but analyze: what's happening right now? Map anxiety focus: percentage future-focused vs. present reality vs. past regrets. Calculate: if I return to present moment, is there actual threat? Show me the now: anxiety lives in future/past, present is usually okay. Give me the reality check: right now, in this moment, I'm actually okay. Include: whether present moment is safe, if anxiety is future-focused, and how to stay present.