Sitting	with	Difficult
Emotions	(Meditation)
Body	Scan
Progressive	Muscle
Relaxation
What	Stories	Are	You
Telling?
✓
Take	Care	of	Medical
Health
Practice	Good	Sleep
Hygiene
✓
Exercise
Nutrition
Mindful	Movement
(Walking	Meditation)
Rate	Your	Anxiety	1	to
10	Scale
6
7
2
5
3
5
8
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	are	going	to	have	more	days	with	5s	or	even	4s.
Goal	Setting
One	way	we	sabotage	our	goals	is	by	telling	ourselves	that	we	don’t	have	the
time	it	takes	to	make	a	change.	If	you’re	reading	this	book,	you	spend	time
worried	and	anxious,	yet	you	don’t	spend	quality	time	making	the	changes
that	will	nurture	your	mental	health.	Take	a	moment	now	to	make	a	goal	to
tackle	your	anxiety	by	doing	anxiety	strategies	on	a	daily/weekly	basis.
You	may	feel	vulnerable	acknowledging	to	yourself,	and	the	people	close
to	you,	that	you	want	to	improve	your	anxiety	and	that	you	are	going	to	take