Anxiety & Worry
Panic, spirals, and a brain that won't stop scanning for danger.
ADHD and anxiety travel together more often than not. When your brain is already moving fast, worry has plenty to grab onto — the half-finished tasks, the thing you said three days ago, the deadline you can't quite picture. These worksheets are built for that: simple, gentle structures to slow a spiral down, get the worry out of your head, and find the one next small step.
Nothing here is clinical or shaming. Fill each one in right in your browser and it saves automatically, or print it and work on paper. Start with a free one to see how it feels.
Anxiety First Aid
For the moment the panic rises and your body forgets you're safe.
The Worry Window
Give worry a time and a place so it stops hijacking your whole day.
What-If → What-Is
Talk the catastrophe brain back down to the actual facts.
Questions about anxiety & worry
Will these replace therapy?
No — Mindmallow shares gentle, lived-experience self-help tools, not medical or psychological treatment. They sit alongside professional support, not instead of it.
Where should I start?
If everything feels like too much, try a free brain-dump or grounding worksheet first — getting the worry onto the page is often the fastest relief.
Do they work for ADHD-specific anxiety?
Yes — they're written for the way an ADHD brain worries (time pressure, rejection sensitivity, overwhelm), not generic advice.