Sample Plan to Manage Anxiety

1. Triggers

1.1. Scheduling too much

1.2. Other people's anger

1.3. Work Stress

1.4. Traffic

1.5. Not enough sleep

1.6. Caffeine

1.7. Negative self-talk - criticizing myself

1.8. Stuck in the cubicle

1.9. Watching the news

2. What motivates me?

2.1. Panicky feelings are unpleasant and scary

2.2. Anxiety affects my work

2.3. Anxiety keeps me from doing things I enjoy like traveling

2.4. Anxiety keeps me from making new friends

2.5. I want to feel good

3. What works for me?

3.1. Long deep breathing

3.2. 5-5-5 Breath

3.3. Do quick body scans to stay aware of signals from by body

3.4. Walking

3.5. Positive self-talk

3.6. Being assertive and saying "no". Setting boundaries.

3.7. Limiting caffeine & alcohol to 1 per day

3.8. Spending time by or in the water

3.9. Journaling

3.10. Staying aware of my mood and thoughts and noticing when I'm feeling triggered

4. What doesn't work?

4.1. Drinking alcohol

4.2. Blaming others for my mood

4.3. Stress eating

5. Strengths

5.1. I like to write

5.2. I'm creative

5.3. I'm compassionate

5.4. I'm organized

5.5. Do the Strengthsfinder test to find out more of my strengths and about how to use them.

6. Support

6.1. Friends

6.2. Mom

6.3. Therapist