7 Days Without Anxiety
This workbook will help you live through a week without excessive anxiety. There are no magic pills here — only honest questions and simple steps.
Each day brings a new focus and a short practice to shake off the gloom.
Day 1
A dialogue with anxiety
Instead of chasing your anxiety away, try starting a conversation with it.
Write down what you're most anxious about right now.
Now ask your anxiety: “Why are you here?” and honestly write down whatever answers come.
Write down what you're most anxious about right now.
Now ask your anxiety: “Why are you here?” and honestly write down whatever answers come.
What does your anxiety want to tell you? Maybe there's something useful in it?
Day 2
Grounding: what's here and now
Stop and notice 3 details around you: what do you see, hear, feel?
Describe them — without judging, just the facts.
Then ask yourself: how much is my anxiety connected to what is actually happening right now?
Describe them — without judging, just the facts.
Then ask yourself: how much is my anxiety connected to what is actually happening right now?
How does reality differ from anxious thoughts?
Day 3
An anxiety ritual
Set aside a special “worry time” — say, 15 minutes.
During that time, allow yourself to worry and write down every troubling thought.
When the time is up, put the page or the text away and do something ordinary.
How did your anxiety change after that?
During that time, allow yourself to worry and write down every troubling thought.
When the time is up, put the page or the text away and do something ordinary.
How did your anxiety change after that?
You can worry on a schedule instead of around the clock.
Day 4
Anti-prophecies
Recall a situation where anxiety “painted” the worst-case scenarios.
Which of them didn't come true? Why?
Now try to predict a positive, or at least a neutral, outcome for a situation that worries you.
Write down what could go well.
Which of them didn't come true? Why?
Now try to predict a positive, or at least a neutral, outcome for a situation that worries you.
Write down what could go well.
Anxiety is wrong more often than you think.
Day 5
A small zone of control
Make a list of 3 things you can really control today (for example: your breathing, a tidy desk, your breakfast).
And 3 things that are beyond your control (the weather, other people's moods, world events).
Today, focus only on the first list.
And 3 things that are beyond your control (the weather, other people's moods, world events).
Today, focus only on the first list.
When you focus on what you can control, anxiety shrinks.
Day 6
A letter of support to yourself
Write yourself a short letter of support as if you were your own best friend.
Imagine you're writing to someone who is anxious right now.
What words could calm them (you) down?
Write those words down.
Imagine you're writing to someone who is anxious right now.
What words could calm them (you) down?
Write those words down.
Try rereading the letter at the end of the week.
Day 7
Anxious habits vs. new actions
Notice what you usually do when you're anxious (for example: scroll the news, snap at people, eat your anxiety away and so on).
Choose one new action to try instead of the old habit — even for 10 minutes.
How did it affect your anxiety level?
Choose one new action to try instead of the old habit — even for 10 minutes.
How did it affect your anxiety level?
Small new steps change your inner state faster than you'd think.
The week in review
Answer 3 questions:
Which technique helped you most to reduce anxiety?
What new things did you learn about yourself this week?
How has your reaction to anxiety changed?
Which technique helped you most to reduce anxiety?
What new things did you learn about yourself this week?
How has your reaction to anxiety changed?