Anxiety Tracking Form
Are You Anxious? – What event are you reacting to?
Rate how much real danger you are in from 1 – 10? _______
Is your response proportionate to the danger? yes or no
If exaggerated, use the following procedure:
Repeat the following in a stern inner voice:
I will not faint. I will not die. I will not lose my mind.
I can cope with these feelings and other symptoms.
I need to trigger the
The Calming Response may be combined with a statement of truth to reduce negative feelings by common irritants. For example, if you are often irritated by:
Poor drivers - state the obvious truth e.g. “some people drive poorly,” practice the Calming Response and then focus on YOUR driving. Signal properly, keep a safe distance, and match the speed limit etc.
Lazy co-workers – “some people have no pride in their work; too bad they’re missing a perfect source of self-esteem…”
Poor manners – “some people are neglected by their parents…”
Tardy People – “some people just can’t organize themselves…”
Messy People – “I’m glad I’m more organized…"