Before you can work on anxiety, anger, confidence or anything else, you need one piece of mechanics: emotional states are built, not caught. Every state you have ever been in was assembled from three ingredients, and all three are yours to move. I learned this frame as the "triad" from Tony Robbins' work and have tested it across ten years of coaching rooms; it holds.
1. Focus
What you point your attention at expands. Two people sit in the same traffic jam; one is replaying an insult from three years ago, the other is listening to something that sharpens them. Same car, different lives. Your focus is the camera operator of your experience, and most people have never once asked who is directing it.
The move: catch the lens. "What am I focusing on right now? Is it useful? What else is true here?"
2. Language
The words you attach to an experience become the experience. "I'm devastated" and "I'm disappointed" describe the same event into two different bodies. The questions you ask yourself matter even more, because the mind answers whatever it is asked. Ask "why does this always happen to me?" and it will find you reasons. Ask "what can I do with this?" and it will find you moves.
The move: downgrade the vocabulary of catastrophe, and upgrade your questions.
3. Physiology
The way you use your body feeds back into the way you feel. This is the fastest lever of the three because it is the only one you can move mechanically: breath, posture, movement. Slow, exhale-heavy breathing measurably lowers arousal; getting the body moving is one of the best-evidenced mood interventions we have. You cannot always think your way into a new state, but you can very often move your way into one.
The move: when the state is bad, change the body first. Stand, walk, breathe long and slow out. Then do the thinking.
Using all three
The triad is a dial, not a diagnosis. Rough state? Run the checklist: what am I focusing on, what am I saying to myself, what is my body doing? Move whichever lever is nearest. The state follows.