(1) WHAT PROBLEM OR SET OF PROBLEMS IS MAKING YOU CREATE THE FEELING OF ANXIETY? WRITE THEM DOWN.

Boss pissed off at me.

Lack of Money in Bank

Relationship not going great.

(2) PEOPLE GET ANXIOUS BECAUSE THEIR BODIES ARE TRYING TO TELL THEM SOMETHING. GO THROUGH THE LIST AND ASK YOURSELF WHAT IS YOUR FEELING OF ANXIETY TRYING TO TELL YOU IN EACH CASE?

Boss pissed off at me. SIGNAL: Gotta be careful with boss and show them I am making a real effort.

Lack of Money in Bank SIGNAL: Gotta pay attention to my finances and manage them better so I can save a bit and survive.

Relationship not going great. SIGNAL: Have to put some more quality time in with my partner.

(3) HOW CAN YOU RESPOND SUCCESSFULLY TO THESE SIGNALS?

Boss pissed off at me. JUST BE AWARE OF THE FACT THAT I NEED TO TAKE ACTION IN THIS AREA.

Lack of Money in Bank JUST BE AWARE OF THE FACT THAT I NEED TO TAKE ACTION IN THIS AREA.

Relationship not going great. JUST BE AWARE OF THE FACT THAT I NEED TO TAKE ACTION IN THIS AREA.

(4) WHAT CAN YOU DO ABOUT EACH PROBLEM NOW?

Boss pissed off at me. ACTION: I'm at home so can't do anything about it now except plan for next week and how I will show them I am working better.

Lack of Money in Bank ACTION: Go onto the internet and add up all my outgoings per month and see where I can cut down a wee bit. Then I can set out a plan of how I can save and manage my money better.

Relationship not going great. ACTION: Plan a special date next week somewhere nice and have a chat with them about how we need to spend more time together.

(5) WHAT CAN YOU DO ABOUT EACH PROBLEM IN THE NEXT WEEK? PUT AN ACTION WITH A TIME AND DATE BESIDE IT IN YOUR DIARY/JOURNAL FOR EACH ACTION THAT CANNOT BE SORTED NOW?

Boss pissed off at me.

ACTIONS:

Monday Morning 10 am: Bring Boss finished report they don't expect till tuesday.

Tuesday Afternoon 2pm: Talk about some good ideas I have in the meeting with the boss.

Wednesday Morning: Come in early before 8am so boss sees me as they come in early.

Lack of Money in Bank

ACTIONS:

Saturday: Cook dinner at home instead of eating out

Sunday: Stay in and watch the match instead of going to the pub for pints again.

Wednesday: Switch mobile phone over to better rate.

Relationship not going great.

Friday: Bring partner out for lovely dinner and spend whole evening with phone turned off

Saturday: Bring parner breakfast in bed

Sunday: Keep phone off all day and spend it having a laugh with them.

(6) THINK FULLY ONE LAST TIME ABOUT EACH PROBLEM AND MAKE SURE YOU HAVE SET ASIDE THE ADEQUATE TIME TO DEAL WITH IT.