20d • General discussion
Saturday Morning Tea - Growth, Maintenance & Relapse Prevention
Healing from anxiety is not a one-time achievement—it is an ongoing process of maintenance, self-awareness, and skill reinforcement. Prepare for setbacks without fear, and create a sustainable plan to maintain progress over time.
Lesson 7.1: Redefining Progress (What Healing Actually Looks Like)
Why Expectations Matter
Many people believe healing means:
- No anxiety
- No triggers
- No difficult days
This belief often leads to discouragement when anxiety resurfaces.
Progress looks like:
- Faster recovery after anxiety spikes
- Reduced avoidance
- Increased confidence despite discomfort
- Improved self-trust
- Less fear of anxiety itself
Reframe the Thought..
The return of anxiety does not mean failure—it means you are human.
Daily Affirmation: “Progress is measured by response, not absence.”
Micro Exercise (5 minutes):Write three ways your response to anxiety has changed since starting this course.
Lesson 7.2: Understanding Setbacks (Why Anxiety Comes Back)
Anxiety may increase during:
- Major life changes
- Illness or sleep disruption
- High stress periods
- Hormonal changes
- Reduced use of coping skills
Setbacks are predictable, not personal.
The Danger of Catastrophic Thinking - Common setback thoughts:
- “I’m back at square one.”
- “Nothing worked.”
- “I’ll always be like this.”
These thoughts can trigger a full relapse if believed.
Reframe the Thought
A setback is a signal to re-engage skills, not abandon them.
Daily Affirmation: “I know how to respond when anxiety returns.”
Lesson 7.3: Early Warning Signs & Personal Triggers
Catching anxiety early prevents escalation.
Common Early Warning Signs
- Increased rumination
- Sleep disruption
- Heightened irritability
- Avoidance behaviors
- Increased reassurance-seeking
- Reduced self-care
Daily Affirmation: “Awareness gives me choice.”
Micro Exercise (5 minutes):Create a personal list of your top 5 early warning signs.
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Saturday Morning Tea - Growth, Maintenance & Relapse Prevention
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