"I am having the thought that I am behind in all my work."
"I am having the thought that if I don't have some chocolate right now, I won't be able to bear it."
That phrase, "I'm having the thought that" allows you to see your thoughts for what they are: just thoughts. Just because we think something doesn't make it true. Maybe I'm not behind on my work. Maybe I'm just where I should be. I am certainly not going to die if I don't have chocolate and I can wait out the craving.
Interrupt your automatic thoughts and create space to question your assumptions with "I'm having the thought that . . ."