Acceptance
Values
Committed	Action
✓
Imagine	a	Scenario
Stop	Missing	Out!
Watching	Your
Thoughts
✓
In	Vivo	Exposure
How	Did	It	Feel?
✓
Inviting	Difficult
Emotions
Take	Your	Anxiety
Along	for	the	Ride
Rate	Your	Anxiety	1	to
10	Scale
7
3
5
2
3
6
7
Goal	Setting
When	the	rubber	meets	the	road,	and	you	have	to	actually	start	implementing
your	plan,	self-doubt	will	creep	in.	Self-doubt	is	the	enemy	of	inspiration	and
change.	It’s	all	too	tempting	to	turn	to	excuses:	“It’s	too	hard,”	“It	will	take
forever,”	“This	is	going	to	be	awful.”	Allow	that	to	happen	and	the	mental
energy	required	to	improve	will	be	tapped	out.
You	want	to	be	released	from	your	struggle	with	anxiety,	which	is	why
you’re	reading	this	page	now.	However,	for	many,	the	idea	of	change	brings
on	competing	feelings.	Yes,	there	is	hope	for	something	better	but	also	fear
that	you	can’t	get	there.	When	doubt	looms,	remind	yourself	that	
anxiety	is
highly	responsive	to	treatment
	
.	People	who	practice	these	techniques	on	a
regular	basis	usually	improve.	The	need	for	effort	doesn’t	mean	results	won’t
come,	it	just	means	it	will	require	work.