Worksheets
Adult Anxiety Quiz
Companion Downloadable Worksheets for Don’t Feed the Monkey Mind
Personal Training Tools – Worksheets
One pdf file of all the worksheets can be downloaded here.
Intolerance of Uncertainty Quiz
Companion Downloadable Worksheets for The Monkey Mind Workout for Uncertainty
Break Free from Anxiety & Build Resilience in 30 Days!
Personal Training Tools – Audios & Worksheets
Perfectionism Quiz
Companion Downloadable Worksheets for The Monkey Mind Workout for Perfectionism
Break Free from Anxiety and Build Self-Compassion in 30 Days!
Personal Training Tools – Audios & Worksheets
5 Step Action Plan for Coping with Anxiety
Step 1. Identify the problem clearly. Instead of saying, Everything could fall apart, you might say, I am worried about losing my health care.
Step 2. Brain storm four different actions you can take. For example:
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Educate yourself about policies related to health care.
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Write letters to public officials stating your concern.
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Volunteer at or donate to an organization that supports healthcare for all.
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Move to another country. (Remember, you are brainstorming. Each idea does not have to be realistic.)
Step 3. Evaluate each action. Think of the short and long term consequence of each one.
Step 4. Pick one or more of the actions, and act.
Step 5. Look at the results. What are the positive and negative consequences of the actions you took? Are there other actions to take? Pat yourself on the back for doing something!
When we take responsible action, it helps reduce feeling overwhelmed and helpless. The monkey mind gets the message that, I am aware of the threat and I am handling it, and our anxiety is reduced. It does not mean that the problem is solved, but that we are constructively involved in doing something about it.
OVER RESPONSIBILITY
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Monkey Mindset |
Expansive Mindset |
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I believe that if someone I care about is not making a good choice, it is my responsibility to do something about it, if I don’t I am partly responsible for the consequence. |
I believe that people are responsible for their own lives and the choices they make. Consequences of their actions are not my fault. |
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If I set a limit with someone or state a preference, I feel responsible for their feelings. |
When I set a limit or state a preference, I can be sensitive to other’s feelings without taking responsibility for them. |
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If others do not do their fair share of the work, it is my responsibility to take up the slack. |
If others do not do their fair share of the work, it is not my responsibility to step up. I am willing to allow the consequences of other people’s action or inaction. |
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I tend to put other people’s needs before my own. |
I believe that taking care of myself is more or as important than taking care of others. |
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When others are in pain I become upset and try of fix their problem and/or point out what they are doing wrong. |
When people are in pain, I can listen with compassion but it is not my job to fix or solve their problem |
Responsibility Pie
Values List
This list of values can help you determine which values will give your practice purpose and direction.
SELF-ACCEPTANCE
GROWTH
OPEN
CREATIVITY
SPIRITUALITY
FUN/PLEASURE
COMMITMENT
RESILIENCE
ADVENTURE
HEALTH
HONESTY
KINDNESS/CARING
FLEXIBILITY
HUMOR
PRESENCE/MINDFULNESS
COURAGE
AUTONOMY/INDEPENDENCE
TRUST
AUTHENTICITY/GENUINESS
LOVE
RESPONSIBLE
RISK
COMPASSION
TOLERANCE