something	you	want	to	avoid	but	need	to	approach,	you	might	practice
“imaginal	exposure,”	where	you	visualize	yourself	doing	the	thing	you
want	to	avoid.
Check-
	
In
One	of	the	reasons	weekly	psychotherapy	is	so	effective	for	treating	anxiety	is
that	the	regular	meeting	serves	as	a	cue	for	the	brain,	a	reminder	of	the
ultimate	goal—a	sense	of	peace	and	well-being—and	the	tools	needed	to	get
there.	You	can	do	this	on	your	own,	but	do	commit	to	checking	in	with
yourself	on	a	regular	basis.	Use	this	time	to	note	your	progress	and	problem
solve	about	what	you	could	tweak	or	do	differently	to	be	even	more
successful.	The	key	is	to	be	flexible	and	try	things	differently	if	your	anxiety
is	not	improving,	but	don’t	give	up.	It	takes	flexibility	and	patience,	but	ease
and	calm	await.
How	Did	You	Do?
Start	by	reflecting	on	how	you’re	doing	every	couple	of	days.	Then	as	you
notice	your	symptoms	improving,	check	in	once	a	week	and	then	eventually
monthly.
•
	
How	successful	were	you	with	your	daily	goals?
•
	
How	about	your	weekly	goals?
•
	
Based	on	the	1	to	10	scale,	are	you	noticing	any	symptom	improvement?