Finding Calm in Chaos: Guided Anxiety Workbook for Adults
50+ page complete anxiety workbook that is gentle, structured, and science-based for understanding and managing anxiety from every angle: mind, body, emotions, and behavior. Created by a mental-health counselor, this workbook combines psychoeducation, CBT and DBT worksheets, somatic and mindfulness practices, nervous-system calming tools, gradual exposure plans, daily trackers, and self-compassion resources into one powerful system.
Size: 25.2MB | Pages: 55 | Format: A4 Standard US PDF, Fillable/Printable
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- Understanding anxiety at its core, how it shows up emotionally and physically, and how it differs from everyday stress
- Recognizing your unique anxiety patterns through guided reflection on triggers, symptoms, and personal experiences
- Practical 6-step framework to work with anxiety in real-time with grounding techniques for immediate relief, including sensory-based exercises, breathing, and body-awareness practices
- Insight into cognitive distortions ("thinking traps") and how to gently challenge them
- Tools to reframe anxious thoughts with evidence, perspective, and self-kindness, modeled after CBT and compassion-focused approaches
- Action-oriented strategies that break overwhelm into manageable steps, emphasizing agency over perfection
- Self-compassion as a healing practice, and safe-space writing to reinforce inner safety, self-trust, and emotional resilience
- A focus on control vs. surrender, helping you direct energy toward what you can influence and release what you can’t
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- Identify triggers of anxiety and understand why certain situations feel overwhelming.
- Recognize patterns in thoughts and emotions, making it easier to respond intentionally.
- Apply step-by-step strategies to manage anxious moments as they arise.
- Build simple daily habits that reduce overwhelm and help structure your day.
- Plan ahead for stressful situations, making them more manageable and less daunting.
- Track progress over time to see measurable improvements in coping and emotional regulation.
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Disclaimer:
This workbook is for educational and self-help purposes only. It is not a substitute for professional medical, psychological, or psychiatric advice, diagnosis, or treatment. Always seek the advice of a qualified professional regarding any mental health concerns.
Copyright © 2025 Luma Rise Therapy. All rights reserved. This workbook and all related materials are the intellectual property of Luma Rise Therapy and may not be copied, distributed, or reproduced without permission.