Quieting the Worry Loop

From grounding in the moment to testing anxious thoughts and living by your values.

1. 1
   Worksheet15 min

   Worry Time Planner

   Contain worry to a daily window and sort what is actionable from what is not.

   Guidance: Start with one worry window each evening.

2. 2
   Exercise5 min

   5-4-3-2-1 Grounding Card

   A sensory grounding routine to use mid-spiral, anywhere.

   Guidance: Practise twice before you need it.

3. 3
   Worksheet20 min

   Thought Record

   Catch an automatic thought, test it against evidence, and write a balanced alternative.

   Guidance: Use on one worry that keeps returning.

4. 4
   Worksheet20 min

   Values Compass

   Clarify what matters across life areas and pick one committed action.

   Guidance: Choose one action that matters more than the worry.