1.  Plan to call or email at a time when you are free from other distractions.     2.  Prepare to call or write by taking several long slow deep breaths to relax mind and body.  Remind yourself that you don't have to be perfect, and give yourself the assurance that phoning or emailing will turn out just fine.     3.  Rehearse what you will say, or write a first draft.  You might include things like: ~ your name and why you are calling or emailing ~ where you found me ~ what kind of help you are looking for ~ several options for when you are available ~ your phone number ~ whether you'd prefer me to reply by phone or email ~ if by phone, a good time to call 4.  Take 3 more long slow deep breaths, and then make the call or send the email.   If you feel especially nervous, you might try 4 drops of Rescue Remedy on the tongue about 15 minutes before starting this appointment setting process.  It may help take the edge off your anxiety.