3) On a note card, write out clearly a statement that will remind you of you want to think/react to the situation. This is critical too because you can't rely on your thinking to get you out of it, you need a reminder. Overtime, the note card often becomes irrelavent because the remidner is known so well.
I'm just going to write it here and usually when I write something down I remember it

I still feel anxious before playing because of the stress and uncertainty. I don't know what will happen, I just know that in the long run I will win. I'm going to stop telling my friends how much I win because I kind of put pressure on myself to have a winning month every time. Then I don't feel as comfortable moving up because I'm like shit, what if I downswing at a higher stake, I won't be able to win a lot that month!