Behavioral Engineering
Threat Calibration Protocol (Reduce Anxiety)
Difficulty: Medium
Duration: 14 Days
Execution Steps
1
Name the Threat
Write the feared outcome as a single sentence. Vague threats are harder to regulate.
2
Estimate Base Rates
Ask: “How often does this actually happen?” Use numbers, not feelings.
3
Run the “If/Then” Plan
Create a specific response plan if the feared outcome occurs (reduces uncertainty load).
4
Reduce Avoidance
Do one small exposure daily: the thing you avoid at 10% intensity.
5
Sleep and Stimulant Audit
Cut late caffeine and late screens. Anxiety sensitivity spikes with sleep debt.
Required Toolkit
Journal
Exposure ladder
Sleep schedule
Safety Warnings
- If anxiety includes panic, self-harm, or severe impairment, seek professional help alongside protocols.
