Managing Anxiety: A Gentle Workbook
Anxiety isn't a flaw or a weakness. It's an over-protective alarm system. You can't delete it, but you can learn to work with it. Go at your own pace; there's no finish line.
Part 1: Getting to know your anxiety
10 more sections in the full worksheet
Unlock to fill it in, have it auto-save across devices, and print a clean copy whenever you like.
Unlock · $13What this one's for
Not a single sheet but a gentle guided workbook. You'll learn (in plain language) what anxiety actually is, map your own signs and triggers, learn to settle the body, catch the thought patterns, and build a personal anxiety toolkit and coping plan you can lean on for good. Interactive + printable.
Questions
What is in this anxiety workbook?
It's a 10-page guided workbook in 4 parts: getting to know your anxiety (your signs, triggers and early warning signs), settling the body, working with anxious thoughts, and building your own toolkit and coping plan. You finish with a written plan and a calming statement you can come back to whenever anxiety spikes.
Is it a printable anxiety workbook PDF?
Yes. You can fill it in on screen, where it saves as you go, or print it or save it as a PDF from the worksheet page whenever you like. It works on a phone, tablet or laptop, and you only pay once.
Is there a free anxiety workbook?
You can try the first part of this workbook free on this page before deciding. Our free anxiety worksheets guide and free calm colouring pages are there too if you want something gentle at no cost. In the UK, the NHS Every Mind Matters site also has free advice on anxiety.
Does it help with ADHD and anxiety together?
It was written with ADHD brains in mind: short sections, tick boxes instead of long essays, and no need to finish in one sitting. Many people with ADHD also live with anxiety, and mapping your own triggers and early signs is useful whichever came first. It's self-help, not a diagnosis or treatment.
Can a workbook replace therapy for anxiety?
No. A workbook can help you understand your anxiety and practise calming skills, but it isn't a substitute for professional support. If anxiety is getting in the way of daily life, talk to your GP, or in England you can refer yourself to NHS Talking Therapies. If you're in crisis or thinking about harming yourself, Samaritans are free on 116 123 in the UK, any time.
Is "Managing Anxiety: A Gentle Workbook" interactive?
Yes. You fill it in right in your browser on your phone, tablet or laptop, and it saves automatically. You can also print it or save it as a PDF anytime.
Do I need a printer?
No. Everything works on screen. Print only if you prefer pen on paper.
Is this a subscription?
No, it's a one-time purchase and it's yours forever. (Or unlock the whole library with Mindmallow Plus.)
Is this medical advice?
No. Mindmallow shares gentle, lived-experience self-help tools, not medical, psychological or therapeutic advice. If you're struggling, please reach out to a qualified professional.