Probable	vs.	Possible
Outcomes
✓
Unproductive	vs.
Productive	Worry
Spot	Overgeneralizing
✓
Stop	Underestimating
Your	Competence
Become	Aware	of	Your
Self-Talk
Pink	Unicorns
Replace	Negative
Thoughts
✓
Un-Learn	Helplessness
Cost-Benefit	Analysis
✓
Become	an	Observer
Train	Station
What’s	Your	Anxiety
Telling	You?
Rate	Your	Anxiety	on	a
1	to	10	Scale
3
7
9
2
7
5
3
Each	day,	check	any	and	all	strategies	you	use	from	
chapters	8
	
and	
9
	
,	or
make	a	version	of	this	table	based	on	the	strategies	most	useful/applicable	to
you.	Also,	be	sure	to	rate	your	anxiety,	using	a	1	to	10	scale,	with	1	being
entirely	relaxed	and	10	being	full	anxiety	meltdown.
Goal
	
Setting
Struggling	with	anxiety	can	feel	like	fighting	the	ocean’s	current.	We	spend	so
much	time	working	to	stay	afloat	that	we	don’t	have	the	energy	left	to	focus
on	actually	getting	somewhere.	Operating	in	survival	mode	has	some	negative
consequences,	especially	when	it	comes	to	anxiety	management.	First	and
foremost,	survival	mode	doesn’t	lead	to	long-term	progress	in	terms	of
consistently	escaping	the	torment	of	anxiety.	Also,	survival	mode	keeps	us