of	life	also	improved.	She	was	now	able	to	spontaneously	visit	her	mom	and
friends.	Most	importantly,	she	felt	like	the	independent	and	capable	woman
she	always	knew	herself	to	be.
Planning
Reconsider	when	you	will	integrate	the	techniques	you	planned	in	
chapter	4
into	your	daily	routine.	If	you	have	already	begun	to	do	so,	maybe	your
planning	is	working.	If	you	have	not	started	to	use	the	strategies	regularly,
consider	whether	you’ve	made	a	realistic	plan.	For	example,	if	you	commit	to
practicing	the	various	strategies	for	20	minutes	at	the	end	of	the	day	and	you
aren’t	following	through,	maybe	two	10-minute	sessions	is	a	better	way	for
you	to	start.
Be	flexible	and	open	to	new	ways	of	structuring	your	life,	but	do	schedule
time,	ideally	a	little	bit	each	day,	to	work	on	anxiety	reduction.
Track	Your	Progress
It’s	important	to	long-term	progress	that	you	set	up	a	system	whereby	you
track,	ideally	on	a	daily	basis,	the	strategies	you’re	using	and	the	intensity	of
your	anxiety.
Below	is	an	example	of	a	quick	and	easy	way	to	track	progress.	Each	day,
check	any	and	all	
strategies
	
you	use	from	
chapters	5
	
and	
6
	
.	Also	be	sure	to