track on a daily basis the strategies using and the intensity of your anxiety an example of a quick and easy way to track progress Each day check any and all strategies you use from chapters 2 and 3 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 you could create a table like STRATEGY MON TUES WEDS THURS FRI SAT SUN How Do You Feel Right Express Yourself Exploring Anger Exploring Sadness Judging Anger Judging Sadness Let Go of Judgment Practice Acceptance with Difficult Emotions Body Scan Progressive Muscle Relaxation What Stories Are You Take Care of Medical Health Practice Good Sleep Hygiene Exercise Nutrition Mindful Movement 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