and	
6
	
.	Also	be	sure	to
rate	your	anxiety	for	the	day,	using	a	1	to	10	scale,	with	1	being	entirely
relaxed	and	10	being	full	anxiety	meltdown.	For	example:	The	1	to	10	scale	is
a	way	to	look	back	and	see	your	progress.	At	first	you	may	have	quite	a	few
8s	or	even	10s,	but	ideally	over	the	course	of	a	month,	you’re	going	to	have
more	days	with	5s	or	even	4s.
STRATEGY
MON
TUES
WEDS
THURS
FRI
SAT
SUN
What	Are	You
Avoiding?
Why	Are	You	Avoiding
It?
Identify	Targets
✓
Rein	in	Fight-or-Flight
✓
Do
	
What	You	Fear
Meeting	New	People
✓
Building	Uncertainty
Tolerance
✓