41 Homework

Part 1. Ongoing Skill Maintenance

• Continue using core CBT tools as part of daily life:
  • ✔ Scheduled worry time
  • ✔ Relaxation (PMR or equivalent)
  • ✔ Worry exposure when rumination appears
  • ✔ Thought records when anxiety spikes
• Goal: Keep skills active so they remain automatic.

Part 2. Monthly Anxiety Check-In

• Once per month:
  • Complete an STAI
    • Review anxiety trends
    • Note changes in stress level
    • Adjust coping efforts accordingly
• Goal: Catch rising anxiety early.

Part 3. Warning Sign Monitoring

• Create a personal relapse checklist:
  • Signs anxiety may be increasing:
    • ☐ Panic symptoms returning
      ☐ Increased rumination
      ☐ Avoidance behaviors
      ☐ Physical tension
      ☐ Feedback from trusted people
      ☐ Sleep disruption
  • If two or more signs appear:
    • → Increase skill use
    • → Contact support
    • → Consider therapy tune-up

Part 4. Accountability Plan

• Check in weekly with chosen support person (Sarah or another trusted individual).
• Discuss:
  • Stress level
  • Emotional coping
  • Boundary setting
  • Self-care

• Goal: Maintain external perspective and support.

Part 5. Core Belief Maintenance

• Continue running behavioral experiments when old beliefs reappear:
  • “It’s my fault”
  • “I’m not good enough”
  • “I can’t handle this”
• Ask:
  • What evidence supports this?
  • What evidence contradicts it?
  • What would I tell a friend?

Part 6. Therapy Journal — Maintenance Entry

• Write:
  • “What I will do if anxiety rises again”
• Include:
  • Skills to use
    • Who to contact
    • How to respond calmly
    • Reminder of past success

Part 7. Optional Booster Plan

• If anxiety begins interfering with daily functioning:
  • ✔ Schedule therapy tune-up
  • ✔ Resume structured records
  • ✔ Increase exposure practice
• Seeking help early = prevention, not failure.