skills can help you better cope with anxiety The more you practice and write about the strategies the faster become automatic responses to your anxiety triggers Once you have your notebook and are ready to start take a moment to think about your schedule Consider you want to work on this material and when you can best fit it into your general routine To really get up to speed with your new skills daily practice is the way to if you can set aside only a few minutes The point is give some thought to how going to integrate this book into your routine If in the middle of an acute symptom I encourage you to go directly to the relevant section So for example if consumed by worried or intrusive thinking start with section III If your anxiety is causing you to avoid important events or people you may want to start with section II If struggling with your feelings or physical health start with section I To reach goals of sustained peace of mind and inner calm consider breaking the material down into small doable steps so you eventually work through the entire book at the pace that