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Worksheet details

Title

Short introduction (optional)

Writing lines per question: 5

Grounding & the present moment

Reconnect with the here and now when anxiety takes over.

What five things can you see, hear and feel right now?

Which grounding technique helped you most this week, and why?

Where in your body do you first notice anxiety building?

What helps you feel steady when your thoughts race?

Triggers & early warning signs

Notice patterns so you can respond earlier and more kindly.

What situation felt hardest recently, and what happened just before it?

What are your earliest warning signs that you're becoming overwhelmed?

Who or what helps you feel safer when a trigger shows up?

What would you like to try differently next time?

Self-compassion

Practise speaking to yourself the way you would to a friend.

What would you say to a friend feeling exactly how you feel today?

What is your inner critic saying, and whose voice does it sound like?

What is one kind thing you can do for yourself today?

What are you proud of, however small?

Values & boundaries

Clarify what matters and where your limits sit.

What three values matter most to you right now?

Where do you need a firmer boundary, and with whom?

What does a 'good enough' day look like for you?

What will you say no to this week?

Rest & sleep

Wind down and notice what supports genuine rest.

What does your evening usually look like in the hour before bed?

What keeps you awake most often?

Which one small change could make tonight calmer?

How do you feel on the mornings after good rest?

Progress & reflection

Track how far you've come and what's working.

What is one thing that has become easier over the last month?

What coping strategy do you want to keep using?

What support do you still need?

What would you like the next month to feel like?

One question per line.