Calendar and anxiety models

C: anxiety
T: I don’t want to feel this
F: resistant
A: go to sleep. tighten up my body against the feeling. check my phone. stop working. I don’t feel the anxiety in my body. ruminate. blame my job for my feelings.
R: I don’t allow the feeling and I reinforce the belief that I can’t follow my calendar if I feel anxious.

C: anxiety
T: I feel anxious and that’s okay
F: present
A: relax my body. take a deep breath. continue reading/working. focus part of my awareness on body sensations.
R: I allow the feeling and reinforce the (new) belief that maybe I can follow my calendar even when I feel anxious.