We aren't taught this anywhere in our early life, but the conscious path is largely about slowing down those micro-moments so that we can observe our habitual response, ask if it's a response that serves us, and, if not, choose a different, more loving way.
As I say on my blog and in my courses: Don't give up. Hang on. Do the work. It's worth it. It's worth it a thousand times over. It's supposed to be hard. All good things in life require tending and laboring, falling and working. It's how we grow and it's how we learn to love.
The work begins with you, and then is rippled out into our relationships, our community, and our world. That's why naming these thoughts as projections is the first, and often most difficult step, in healing, as it's the one that orients you toward the person that needs the focus of your attention: you.
Whatever we water will grow. If we want the thoughts to stop growing, we must stop watering them, change the channel in our mind, and learn to focus our energy on what truly needs our attention. This is how we grow a different, and more peaceful, garden in our minds.
That's why anxiety is a game of whack-a-mole: if you whack down one mole (thought) without addressing it from the root, another will quickly appear in its place.
The answers aren't in your head. They're in the undiscovered place inside, the well of Self that can only be accessed when you stop and find the courage to take your own hand and listen with kindness and curiosity to what needs to be felt and heard.
One of the ego's sole missions is to try to control outcomes, so it thinks that if it can just answer this one question, it will successfully avoid a failure, which ego interprets as a mistake. And because ego doesn't hold the mindset that failures and mistakes are how we learn but instead believes that they're measures of our self-worth, it has no tolerance for mistakes.
If we act on every thought or feeling that darts through mind or heart we will be as untamed as a toddler. By contrast, when we learn to train the mind and discipline the heart, we learn to act from our values and commitments.