WEDS THURS FRI SAT SUN vs Record Your Thoughts Downward Arrow Technique Test Your Core Beliefs Identify Your Worry Triggers vs Possible Outcomes Unproductive vs Productive Worry Spot Overgeneralizing Stop Underestimating Your Competence Become Aware of Your Pink Unicorns Replace Negative Thoughts Helplessness Analysis Become an Observer Train Station Your Anxiety Telling 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 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 current We spend so much time working to stay afloat that we 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 lead to progress in terms of consistently escaping the torment of anxiety Also survival mode keeps us stuck in a mental state where neither fully present nor able