1The thought that nobody at the party will want to talk to you is chemistry, not a report about the world. You do not have to disprove it. You only have to notice where it came from.
Arguing with an anxious thought while the alarm is still ringing is heavy work and it rarely goes well. Reclassifying it is lighter: this is what my body says when it is braced for something. Say that, then get on with what you were doing and let the thought make its claim without you agreeing to it.
Islamic evidence
We know what his soul whispers to him (Quran 50:16). The whispering mind is spoken of as a known thing, not as evidence that something is wrong with you.
“We created man––We know what his soul whispers to him: We are closer to him than his jugular vein––”
Qur'an 50:16
Psychological evidence
Across two different treatments for generalised anxiety disorder, increases in decentering, meaning the ability to stand back from a thought and see it as a thought, went along with improvement in both. That points to standing back as a shared active ingredient rather than something particular to one method. It is an analysis of mechanism inside trials, so it shows what travelled with improvement rather than proving it caused it.
Sarah A. Hayes‐Skelton; Amber Calloway; Lizabeth Roemer; Susan M. Orsillo (2014). Journal of Consulting and Clinical Psychology · doi
Review detail
Why it works. Treating a thought as a signal from the body rather than as information takes its authority away.