Creating a MAP

Now that you are becoming more knowledgeable about anxiety, we encourage you to begin using a range of effective tools to systematically reduce unwanted worry, and to better cope with the daily challenges you are facing. One way to do this is by developing a My Anxiety Plan (MAP). The tools outlined in the individual MAP sections are intended for use when you are struggling to tolerate the unwanted sensations, urges, thoughts, feelings, and problematic behaviours that can occur with elevated stress and worry. These tools are designed to help you learn to float with your stress and worry, rather than trying to change, control, or eliminate it. As well, these tools support increased tolerance of anxiety and healthy coping, in a calm and mindful way.



A Session-to-Session MAP Template

A Session-to-Session Example of a MAP

Starter Tools - Preparing for the Job

  • These tools will help prepare you to begin to tackle your anxiety

Universal Tools - On the Job

  • These will tools assist you in tackling your anxiety

Optional Tools - Additions to the Job

These tools will assist you with specific situations