Anxiety-The Ultimate One Page Care

Feeling anxious?

Try this simple tool:
→    Anxiety Tracking

“What’s that?”
It’s a tool to help you monitor when you feel anxious.

So you can:
→    Know yourself better
→    Develop strategies based on that

Let’s see how to use it in 5 steps.

1.    When you feel anxious or even a little bit worried, do this:
→    Take your journal and write down the emotion or feeling you’re experiencing.

Remember to date it for “today.”

For example:
→    February 7, 2024  –  8:30 AM  –  Anxiety
Record it right away or after a couple of hours.

2.    Alongside the emotion/feeling, note what influenced your feelings.

You can write:
→    A specific event
→    A specific interaction
→    A specific circumstance
→    A specific conversation with someone
                                                                                                                                        Your journal entry might look like this:
→    February 7, 2024  –  8:30 AM  –  Anxiety
→    Felt a bit anxious after a work meeting, especially after talking to Markus.

3. On a specific day of the week, (Saturday, for example) do this:
→    Review all your weekly tracking.
What’s the goal?
Simple: identifying patterns.
Look for recurring emotions and common triggers.

For example you might notice:
→    You felt anxious 5 times during the week
→    3 out of those 5 times, you felt anxious after talking with Markus
→    2 out of those 5 times, you felt anxious after talking with Cloe

4.    Reflect on patterns
After reviewing your tracking, take a moment to reflect on your patterns.

For example, based on the previous example, your reflections could be:
→    I don’t feel anxious when I’m alone
→    I don’t feel anxious when I think about the future
→    I feel anxious after some conversations.

Now your reflection becomes:
→    “Uhm, okay, what type of conversation makes me anxious?”

Put simply, you’re gonna reverse engineer your anxiety.
And don’t worry, after 4-6 weeks you’ll master this skill very well.

5.    Take action based on your reflections.

For example, if you’ve realized you’re anxious after a conversation, you may want to:
→    Improve your communication skills
→    Improve your approach to getting feedback
→    Improve how you react emotionally during and after some conversations