20 Homework
Purpose: The purpose of this homework is to help Maggie increase awareness of her anxiety patterns and build skills to manage them through scheduled worry time, daily reflections, and progressive muscle relaxation.
Part 1. Scheduled Worry Time
- Continue daily 15–20 minute practice.
Part 2. Progressive Muscle Relaxation (PMR)
- Practice twice daily for two weeks, then once daily for two additional weeks; note observations (tension, ease of relaxation).
Part 3. Metacognitive Journaling (“Worry About the Worry”)
- Daily reflection on worry processes, including triggers, bodily sensations, duration, and beliefs about self.
Part 4. Prepare for Next Session
- Workbook Reading: Review Session 4
- Track anxiety levels and contexts
- Make note of adaptive coping and insights into worry patterns.
- PMR observations, 2–3 journal entries, and notes from ongoing worry time.
Optional Reflection:
- Consider: How did Maggie’s use of scheduled worry time, increased awareness of her thoughts, and practice with relaxation help her reduce anxiety and break avoidance patterns?
