Your plan for feeling anxious
Return to what is real now.
Anxiety predicts every possible problem. Your plan only needs to deal with the next real one.
Choose how you want to approach it
Keep in mind
- A thought is not a forecast.
- You only need the next ten minutes.
- Uncertainty does not mean danger.
Step-by-step
- 01
Orient yourself
Notice three things you can see and two sounds you can hear. Keep this move under five minutes.
- 02
State the next deadline
Write the exact task and when it is actually due. Keep this move under five minutes.
- 03
Choose ten minutes
Pick one action you can do without solving the whole assignment. Keep this move under five minutes.
- 04
Check the evidence
After ten minutes, note what changed rather than how worried you feel. Keep this move under five minutes.