You finished the book. Here is what comes next.
REPOSE is a self-help and education program about anxiety. It does not diagnose or treat.
Before You Close the Book
The book ends here. The road doesn’t. The six small things below help you keep going, and help REPOSE reach the people who need it.
In crisis?
If you are in immediate danger, call your local emergency number now: 911 (United States, Canada) · 999 (United Kingdom) · 112 (Ireland and the EU) · 000 (Australia) · 111 (New Zealand).
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Send the book to people you love
Family, friends, colleagues who are worrying but haven’t said so. People carrying the silent thief rarely find the way out on their own. They need someone to send it to them.
Send the book →https://reposemethod.com/en/bookreposemethod.com/en/book QR · PNG -
Write a few lines of review
On the page where you bought the book, such as Amazon. People who are worried read reviews before deciding to read a book, and stores show books with more reviews first. One or two honest sentences are enough.
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Measure, practice, then measure again
If your anxiety has lasted a long time, or you feel yourself sinking:
Measure. Take the GAD-7 (anxiety) and PHQ-9 (depression) in the Health app on your iPhone, in the Mental Wellbeing section, or at reposemethod.com/en/test. Write down the two numbers.
Take the tests →Practice. Whenever a worry comes, walk the six REPOSE steps on the “One Page.”
Download the “One Page” to print →Measure again. Once every two weeks, because both questionnaires ask about the past two weeks. One measurement says little; many measurements show you the road.
If your score doesn’t fall, rises, or is 10 or above on either one, talk to a doctor or a psychologist.
Optional
No name, no email. Choose your own private code, for example blue-cat-47, and use the same code each time you come back.
Share your scores, anonymously →
Download the worksheet
The six steps on one page. Print it and use it with one real worry.
Six steps to set your worry down
- RecognizeNotice it, step back
Am I worrying right now? Pause. One long breath out.
- ExamineName it clearly
“I’m worried that…” If it’s still vague, ask: what exactly?
- PriceWeigh what it costs
If the worst happens, what do I lose? Small, medium or large? If small, set it down here.
- OutlineDraw the line
What is in my hands? What is not?
- Set a courseFor what is in my hands
What will I do? When? And if it doesn’t work?
or Set downFor what is notWhat is not mine to carry? Say it: “I have done my part.”
- EaseLet the body follow
Five slow breaths, out longer than in. A short walk. Sleep.
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Ask the author
Stuck on a step, or have a question about your own worry? If you leave your email, the author will write back within a few days.
Ask the authorAsk me a question, or tell me how it went.
Share your scores, anonymouslyNo name, no email.
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Partnerships and support
Schools, organizations, companies or sponsors who want to bring REPOSE to more people. If REPOSE has helped you, you can also give whatever you wish.
Giving is never required.
If you are in crisis: REPOSE is not an emergency service. Call the emergency number where you live, or go to reposemethod.com/en/help.
Find a helpline →About the author
Noah Nguyen spent thirty years in information technology, leading companies of hundreds to thousands of people. To stay steady under that pressure, he studied philosophy, especially the Stoics, and the psychology of stress and anxiety, then tested what he learned on himself and the people around him. What remained became REPOSE, six steps to set a worry down.