HI jimmity! thank you so much for posting that! it really helps. I am a psychology student majoring in counselling undergoing CBT cos of SA.LOL...Just liek to share another technique they use that is quite similar that is the main aim is to refute irrational thoughts. Dysfunctional Thought Record (DTR). The aim is to be able to make it a habit so that you can refute your thought "on the fly" whenever an event triggers your anxiety. heres a link. http://www.bridgmandocs.com/forms/DTR.pdf
the trick is to do it everytime an event triggers until you are conditioned to it. as for me, i saved it in my phone so it wont be that obvious. Your post help me understand more of the concept. thank you very much!