Repetitive automatic thought

C: repetitive thought “it’s ok…shhh”
T: this thought means I’m not coping with my workload
F: anxious
A: try to argue against the thought, breathe faster, remember times when I used to have the thought a lot and was not coping
R: ?

This thought comes up a lot and I would really like to give it less importance and for it to fade as I find it has such a negative affect on me. I guess it’s just a practiced and intrusive thought, left over from when I wasn’t coping and used to try to calm myself down.

I know it’s the T about the T that’s the problem here- any suggestions on how to make these intrusive thoughts more neutral and less powerful? Thanks