Free · Printable · Evidence-based
Practical tools for anxiety — print them, use them today
Therapist-grade worksheets and plain-English guides built from CBT, mindfulness, and body-based practice. No sign-up walls, no fluff — download a PDF and start.
Start with a worksheet
Each worksheet is a one-page PDF you can print at home. They are the same exercise structure used in cognitive behavioral therapy (CBT) — broken into steps you can finish in 10–15 minutes.
CBT · Thinking
Thought Record
Catch a painful thought, test it against the evidence, and write a balanced replacement — the core skill of CBT.
Download PDFWorry
Worry Window Planner
Give worry a scheduled 15-minute appointment so it stops hijacking your whole day — and your 11 p.m. thoughts.
Download PDFExposure
Fear Ladder
Rank feared situations from 0 to 100 and climb one small step at a time — the proven way avoidance loses its grip.
Download PDFGuides that explain the “why”
Short, practical articles that teach one skill per page — what it is, how it works, and how to use the worksheet that goes with it.
10 min read
5 Grounding Techniques That Work in 60 Seconds
When your mind is racing, these sensory and breathing exercises bring you back to the room — printable card included.
12 min read
15 Cognitive Distortions (With Real-Life Examples)
All-or-nothing thinking, catastrophizing, mind-reading — learn to name the patterns that fuel anxiety.
10 min read
Panic Attack First Aid: A Step-by-Step Protocol
What to do in the first 60 seconds, why the symptoms are harmless, and how to stop the fear-of-fear cycle.
The Anxiety Reset Workbook
Want the full 30-day program? One short chapter, one exercise, and one real-world action per day — every worksheet here, filled in first with a worked example, then your blank template.
See the book