C.A.L.M.E.R

The CALMER Workbook is your step-by-step guide to managing anxiety with practical tools you can use right away. Based on the CALMER method, this workbook will help you understand your anxiety triggers, calm your nervous system, and make values-driven decisions that bring clarity and peace.

Inside, you’ll find guided exercises, reflective prompts, and actionable strategies to reduce overwhelm and regain control of your thoughts and emotions. Whether you’re new to anxiety management or looking to deepen your self-awareness, this workbook offers a compassionate and effective approach to living a calmer, more intentional life.

Monica Pitek-Fugedi, LPC, NCC, is a licensed therapist, speaker, and author specializing in anxiety and trauma. With nearly two decades of experience in mental health, Monica has helped countless individuals navigate stress, uncertainty, and emotional challenges using evidence-based strategies. She is the founder of Anxiety Anecdotes, an online resource dedicated to making mental health support accessible to all through workbooks, courses, and a podcast.

Monica developed the CALMER Method, a practical framework designed to help individuals manage anxiety by aligning their thoughts and actions with their values. This workbook guides readers through interactive exercises and reflective prompts, providing them with tools to cultivate emotional resilience and live a more balanced, fulfilling life.

In addition to the CALMER Workbook, Monica has authored multiple workbooks on managing anxiety and emotional well-being. She also offers online courses that provide in-depth guidance on overcoming anxiety, understanding attachment styles, and building a values-driven life.

When she’s not working with clients or speaking at events, Monica enjoys creating engaging content that breaks the stigma around mental health. She is passionate about empowering individuals to embrace self-compassion, lean into discomfort, and find meaning in their experiences.

Table of Contents 

THE C.A.L.M.E.R. METHOD:

● Catch it Curiously

● Accept and assess it

● Label it

● Meaning making and mindfulness

● Engage values and emotion regulation

● Reframe, respond, repeat