A gentle baseline
See where you are now, and check back again at the end.
Free Workbook · Word of Mouth
Your anxiety is not a malfunction
A free 30-page workbook for meeting the anxious mind. Type straight into it on your screen, or print it and write by hand. Most people arrive at a workbook like this already at war with themselves. This one starts somewhere else. For a lot of people, the alarm system learned to stay on years ago, and nobody ever told it the situation changed. These pages help you get specific about how yours got set, and what helps.
Free · 30 pages · Delivered by email in a minute or two
30-page fillable PDF
Type it or print it, your call
Who It's For
Who the anxiety workbook is for
Most people arrive at a workbook like this already at war with themselves, treating anxiety as a flaw to argue away. This one starts somewhere else. For a lot of people, the alarm system learned to stay on years ago, back when it was actually protecting you, and nobody ever told it the situation changed. These pages help you get specific about how yours got set, what sets it off now, and what actually helps when it fires.
It is written for anyone whose mind races at inconvenient times, before a meeting, at 2am, mid-conversation for no clear reason. You do not need a diagnosis to use it, and it is not a substitute for therapy or medical care if you already work with a provider. It is simply a place to slow down and look at the pattern directly, on your own schedule.
A page a day is enough. You are not trying to solve anxiety in one sitting, you are getting specific about one real thought, one real signal, one real day at a time, so the pattern becomes something you can see instead of something that just happens to you.
What's Inside
What's inside the Anxiety Workbook
Thirty pages, built to be worked at a page a day, with none of the padding a workbook like this usually carries.
Your body's early signals
The ones that show up before you consciously notice anything is wrong.
Catch, question, soften
The workbook's way of working one real anxious thought all the way through.
Breath, grounding & the worry window
Tools for the moment itself, and a practice for the longer arc.
A letter to your anxious part
Plus the evidence your anxiety keeps forgetting.
Twelve prompts & a 30-day tracker
Journaling prompts and a tracker so you can check in with yourself daily.
Format
How the workbook works
Type straight into the fields on your screen, or print it and write by hand. Both work equally well. It lands in your inbox in a minute or two after you request it below, yours to keep, with no time limit and nothing else to log into. Print a copy for a notebook you can carry, or keep it on your phone for the moments anxiety shows up away from home.
Get Your Copy
Get the workbook, free
More Free & Guided Resources
More ways to work with Word of Mouth
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A guided workbook for staying close to people without losing yourself.
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Use the seven chakras as a map for locating where you feel tight.
See the workbook →Reiki for Anxiety
Hands-on support for racing thoughts and the wired-but-exhausted feeling.
Explore reiki for anxiety →
When You're Ready
Beyond the workbook, we are here too
If the pages open something you would like company with, a reiki session at our private Melrose studio pairs breathwork and nervous-system support with the same ideas the workbook walks through on paper. Sessions run 60 to 75 minutes with Certified Usui Reiki Master Teachers, $150, with no discovery call required to learn the price.