Freaking out – finding the T line

I have driven into work and sat down at my desk and all my anxiety comes rolling back like a tide. I can’t seem to settle to work out what the thought is!
I drop into self pity and indulgence like a warm coat around me.
How do you coach yourself to latch onto the thought causing the feeling – listening to the coaching podcasts, I feel like there is always a pause when the coach asks the scholar ‘what is the thought’ – it’s like we don’t even know the thought is there. Are there prompts / questions I can coach myself with? Is there material on the website to help me find my thought?