Quick-
	
Start	Guide
This	book	provides	a	variety	of	strategies	and	techniques	that	have	proven
effective	at	reducing	anxiety	and	its	most	troubling	symptoms.	Any	of	the
strategies	you	choose	to	practice	will	help	your	anxiety	overall,	but	I’ve
divided	them	up	here	based	on	which	type	of	symptom	they	target.	This
Quick-Start	Guide	will	navigate	you	straight	to	the	set	of	strategies	that	will
help	you	deal	with	acute	symptom	flare-ups	and	anxiety-producing	situations.
Section	I:	
Feelings
Turn	to	the	strategies	starting	
here
	
if	you’re	feeling	strong	emotional	or
physical	symptoms	of	anxiety.
•
	
Anger/irritability
•
	
Sadness
•
	
Hopelessness/despair
•
	
Insomnia
•
	
Mood	swings
•
	
Racing	heart
•
	
Shortness	of	breath
•
	
Dizziness
•
	
Stomach	upset
Section
	
II:	
Behavior
Turn	
here
	
if	your	anxiety	is	making	you	behave	in	ways	that	you	don’t	like	or
that	are	causing	you	problems.	
Section	II
	
will	be	helpful	when	your	anxiety
causes	you	to:
•
	
Avoid	activities	you	used	to	enjoy
•
	
Avoid	certain	people
•
	
Frequently	cancel	plans
•