Can anyone tell me by any chance what is on lesson 1's flashcard. Im starting the program again and I seemed to have lost the flashcard...

its a breathing excersise its on the relaxtion tape as well. breath in you nose for 2 seconds (mississipi seconds or one one thousand 2 one thousand) and breath out for four seconds. while your breathing out you are supposed to think calming thoughts

Monica here goes
I can't change the past.
I can change my attitude.
I can change my present.
This condition is temporary.
Knowledge is power.
I am intelligent, creative and capable.
I am open to learning new skills.
I am proud of myself for the changes I am making this week.
It's just anxiety.
"I can't control the wind, but I can control my sails."

Monica this is on the backside of the card.
1. Notice personality traits that encourage anxiety.
2. Begin to appreciate the positive side of our personality.
3. You can change the way you think.
4. Begin making behavior changes.
5. Begin journaling.
6. Slow down in all ways.
7. Begin an exercise routine and reduce caffeine.
8. Recovery is a gradual PROCESS.
9. Use relaxation tape 3 times daily.
10. Listen to your inner dialogue. Respectful? Kind?
"Your history does not have to be your future."