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Anxiety 3
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Anxiety 4-7-8 BREATHING This breathing technique will help you gain clarity, manage anxiety, & improve sleep quality. Repeat 4 times. BREATHE IN THROUGH YOUR NOSE 4 SECONDS NOTES / REFLECTIONS BREATHE OUT THROUGH HOLD YOUR BREATH YOUR MOUTH 87 SECONDS SECONDS NOTES / REFLECTIONS NOTES / REFLECTIONS 5
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Anxiety 5-4-3-2-1 TECHNIQUE 5 CALM YOUR MIND AND SOOTHE YOUR SOUL ACKNOWLEDGE SIGHT ACKNOWLEDGE 5 THINGS YOU CAN SEE IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 4 ACKNOWLEDGE TOUCH ACKNOWLEDGE 5 THINGS YOU CAN TOUCH IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 3 ACKNOWLEDGE SOUND ACKNOWLEDGE 5 THINGS YOU CAN HEAR IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 2 ACKNOWLEDGE SMELL ACKNOWLEDGE 5 THINGS YOU CAN SMELL IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 1 ACKNOWLEDGE TASTE ACKNOWLEDGE 5 THINGS YOU CAN TASTE IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. NOTES / REFLECTIONS 7
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Anxiety DEFINE THE ANXIETY Anxiety disorders differ from normal feelings of nervousness or anxiousness, and involve excessive fear or anxiety. Anxiety disorders are the most common of mental disorders and affect nearly 30% of adults at some point in their lives. CIRCLE YOUR SYMPTOMS OF ANXIETY PSYCHOLOGICAL PHYSIOLOGICAL Breathing Rapidly Insomnia Irritability Racing Thoughts Feeling weak or tired Headache Anger Confusion Increased heart rate Dizzy Irrational Thoughts Restlessness Chills/Tremors Stomach Ache Depression Chronic Worry DEFINING YOUR ANXIETY THINGS YOU FEEL ANXIOUS ABOUT HOW IT AFFECTS YOU INTENSITY (1-10) 9
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Anxiety ANXIETY WORKSHEET Write down the behaviors associated with your anxiety: (examples: leaving early, cancelling, oversleeping, etc.) 11
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Anxiety ANXIETY CHECK-IN HOW AM I FEELING RIGHT NOW? SLIGHTLY MILD CAN’T ANXIETY WORRIED STRESS FOCUS ATTACK WHAT TRIGGERED THIS REACTION? WHAT ARE I THINKING ABOUT RIGHT NOW? SMALL STEPS FORWARD 13
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Anxiety ANXIETY TRACKER DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME 15
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Stress 17
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Stress 4-7-8 BREATHING This breathing technique will help you gain clarity, manage anxiety, & improve sleep quality. Repeat 4 times. BREATHE IN THROUGH YOUR NOSE 4 SECONDS NOTES / REFLECTIONS BREATHE OUT THROUGH HOLD YOUR BREATH YOUR MOUTH 87 SECONDS SECONDS NOTES / REFLECTIONS NOTES / REFLECTIONS 19
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Stress 5-4-3-2-1 TECHNIQUE 5 CALM YOUR MIND AND SOOTHE YOUR SOUL ACKNOWLEDGE SIGHT ACKNOWLEDGE 5 THINGS YOU CAN SEE IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 4 ACKNOWLEDGE TOUCH ACKNOWLEDGE 5 THINGS YOU CAN TOUCH IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 3 ACKNOWLEDGE SOUND ACKNOWLEDGE 5 THINGS YOU CAN HEAR IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 2 ACKNOWLEDGE SMELL ACKNOWLEDGE 5 THINGS YOU CAN SMELL IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 1 ACKNOWLEDGE TASTE ACKNOWLEDGE 5 THINGS YOU CAN TASTE IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. NOTES / REFLECTIONS 21
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Stress STRESS CHECK-IN HOW I’M FEELING OVERVIEW OF THE DAY & HAPPINESS LEVEL WHAT DO I WANT TO CHANGE ABOUT MYSELF? SMALL STEPS FORWARD 23
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Stress MY STRESS FACTORS STRESS FACTORS STRESS THOUGHTS 25
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Stress STRESS TRACKER Keep track of your stress triggers by using the space below. DATE EVENT MY RESPONSE 27
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Worry 29
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Worry 4-7-8 BREATHING This breathing technique will help you gain clarity, manage anxiety, & improve sleep quality. Repeat 4 times. BREATHE IN THROUGH YOUR NOSE 4 SECONDS NOTES / REFLECTIONS BREATHE OUT THROUGH HOLD YOUR BREATH YOUR MOUTH 87 SECONDS SECONDS NOTES / REFLECTIONS NOTES / REFLECTIONS 31
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Worry 5-4-3-2-1 TECHNIQUE 5 CALM YOUR MIND AND SOOTHE YOUR SOUL ACKNOWLEDGE SIGHT ACKNOWLEDGE 5 THINGS YOU CAN SEE IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 4 ACKNOWLEDGE TOUCH ACKNOWLEDGE 5 THINGS YOU CAN TOUCH IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 3 ACKNOWLEDGE SOUND ACKNOWLEDGE 5 THINGS YOU CAN HEAR IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 2 ACKNOWLEDGE SMELL ACKNOWLEDGE 5 THINGS YOU CAN SMELL IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 1 ACKNOWLEDGE TASTE ACKNOWLEDGE 5 THINGS YOU CAN TASTE IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. NOTES / REFLECTIONS 33
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Worry WORRY CHECK-IN HOW AM I FEELING RIGHT NOW? SLIGHTLY MILD CAN’T ANXIETY WORRIED STRESS FOCUS ATTACK WHAT TRIGGERED THIS REACTION? WHAT AM I THINKING RIGHT NOW? SMALL STEPS FORWARD 35
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Worry REFRAMING EXERCISE NEGATIVE THOUGHT OR FEAR: HOW OFTEN HAS THIS NEGATIVE THOUGHT OR FEAR BECOME A REALITY? WHY DO I BELIEVE I CONTINUE TO FEAR/THINK ABOUT THIS? WHAT ARE THE ODDS OF THIS FEAR OR THOUGHT ACTUALLY HAPPENING? COUNTER-THOUGHTS TO THIS FEAR OR NEGATIVE THOUGHT: 37
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Worry THINGS IN MY CONTROL Focus on the aspects of your life that you can control. Fill in the thought bubbles below with these things. 39
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Worry WORRY TRACKER DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME 41
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Reframing 43
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Reframing 4-7-8 BREATHING This breathing technique will help you gain clarity, manage anxiety, & improve sleep quality. Repeat 4 times. BREATHE IN THROUGH YOUR NOSE 4 SECONDS NOTES / REFLECTIONS BREATHE OUT THROUGH HOLD YOUR BREATH YOUR MOUTH 87 SECONDS SECONDS NOTES / REFLECTIONS NOTES / REFLECTIONS 45
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Reframing 5-4-3-2-1 TECHNIQUE 5 CALM YOUR MIND AND SOOTHE YOUR SOUL ACKNOWLEDGE SIGHT ACKNOWLEDGE 5 THINGS YOU CAN SEE IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 4 ACKNOWLEDGE TOUCH ACKNOWLEDGE 5 THINGS YOU CAN TOUCH IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 3 ACKNOWLEDGE SOUND ACKNOWLEDGE 5 THINGS YOU CAN HEAR IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 2 ACKNOWLEDGE SMELL ACKNOWLEDGE 5 THINGS YOU CAN SMELL IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. 1 ACKNOWLEDGE TASTE ACKNOWLEDGE 5 THINGS YOU CAN TASTE IN YOUR ENVIRONMENT. FOCUS ON EACH THING FOR 5 SECONDS. NOTES / REFLECTIONS 47
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Reframing FUTURE OUTLOOK WHAT WOULD I LIKE TO CHANGE ABOUT MYSELF? AM I AFRAID OF CHANGE? IF SO, WHY? HOW WOULD THIS CHANGE BENEFIT MY LIFE? WHAT STEPS COULD I TAKE TO ACCOMPLISH THIS GOAL? 49
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