Classes Homework

Session 1 – September 9, 2023

1. S.M.A.R.T. Goals sheet in workbook
2. Triggers worksheet (continue for a few weeks if time)

Session 2 – September 16, 2023

1. Review all slides that raised your anxiety. You can download them below. Once they don’t raise your anxiety anymore do the “raise game” exercise where you look at the words or picture and TRY to make your anxiety go as high as possible. Just notice the number from 0-10 (take note of it) and tolerate or accept this anxiety (as long as it’s not 9 or 10). Don’t try to lower the number, just leave it alone and it will go down on its own.
2. If any WORDS or PHRASES raised your anxiety, write them in huge letters on paper and stick them up around your house. Say the words every time you pass by. Ask your significant other or family member to help you by saying these words often, even in silly ways (eg. “the dog barfs at the mailman”)
3. Read the anxiety symptoms page in your workbook (page 28) and check off or highlight those that you have experienced.
4. Read “my sticky note” in the workbook (page 29) and write out your sticky note if it is something you remember.
5. Write your “worst nightmare” story in the workbook (page 30). Make it as difficult as you can tolerate. If you can, read it aloud to yourself or have a support person read it. Record yourself reading it on your phone and play it back.

Session 3 – September 23, 2023

1. Review all slides for 5-10 minutes, every day (5 out of 7 days only!). See powerpoint download below.
2. If any previous exposures still bother you, continue to review those daily.
3. Safety behaviour calendar: Rate all your safety and avoidance behaviours from easiest to most difficult for you to stop doing. Use a numbering system of any kind. Then download a blank calendar here, print two (for October and November) and enter all your safety and avoidance behaviours into the two months. Please write your name at the top of the two calendars and email them to me at annachristie@shaw.ca