Audio on rational thinking exercise focused on reducing anxiety and perfectionistic or demand thinking by changing self-talk. The idea of this exercise is to listen to it frequently so as to increase the repetition of rational self-talk. The more you listen to it, the more you will start to use the thinking presented. Just close your eyes and listen without trying to force yourself to relax. If your mind wanders, gently bring yourself back to focus on the words.
This exercise does not need complete relaxation in order to benefit. You may find that you can listen to it while taking a walk or doing dishes or some other activity that doesn’t require your complete focus.