What am I anxious about right now? Write everything — don't filter.
What is the worst-case scenario I'm imagining? How likely is it really, on a scale of 1-100%?
What evidence do I have that this fear is justified? What evidence do I have that it's not?
When I felt this same anxiety before, what actually happened? (Usually not the worst case.)
What would I say to a friend who told me they were feeling this exact anxiety?
What is within my control about this situation? What is not? Focus only on what is.
Name the physical sensations: where in my body do I feel the anxiety? Describe it.
What is one small action I can take in the next 10 minutes to reduce this feeling?
Write the anxious thought, then rewrite it as a balanced thought. Example: 'Everything will go wrong' → 'Some things might not go as planned, and I can handle that.'
What triggered this anxiety? (Time, place, person, thought, or situation.)
If this anxiety had a message for me, what would it be trying to protect me from?
Write about a time you handled something difficult better than you expected.
What are three things that are going well in my life right now, despite this anxiety?
What would today look like if I weren't anxious? Describe it in detail.
Write a letter to your anxiety. Thank it for trying to protect you. Then tell it what you actually need right now.