Stop Overthinking Guide, Daily Worry Time Method, Printable Anxiety Worksheet PDF

This guide teaches the worry window, a simple daily worry time method for overthinking. Instead of trying to stop worrying, you give it a set 15 to 20 minutes each day, and outside that time you have a plan for what to do when a worry turns up.

Scheduled worry time is a well-studied technique from cognitive behavioural therapy, set out here as a printable daily practice.

WHAT'S INSIDE (10 pages)
- Why it happens, explained in plain language, with a diagram
- Step-by-step tools: the worry window, 5-4-3-2-1 grounding, body-first naming, a self-compassion break and panoramic gaze
- How to set it up: the time and place, the three-column page and what to expect on days 4 to 7
- A 14-day worry window log
- A page on limits and when to get more help
- QR codes for the free Recalibrate app on iPhone and Android

WHO IT'S FOR
- Anyone who overthinks all day or lies awake replaying things
- People who want something to practise between therapy sessions
- Anyone who has tried 'just stop worrying' and found it doesn't work

Part of the Calming the Nervous System series, short guides that each cover one specific moment.

Download it now and pick your worry time for tomorrow.

FORMAT
10-page A5 PDF. Instant digital download, nothing is posted. Print at home on A5 or A4 paper or read it on your phone, tablet or computer.

HOW TO DOWNLOAD
Once your payment goes through, the file is in your Etsy account under Purchases and Reviews, and a link arrives by email.

ABOUT RECALIBRATE
Recalibrate (recalibratepain.com) is a nervous system education project and app, founded by a former professional athlete and coach. The free Recalibrate app helps you track symptoms and spot your patterns over time.

PLEASE NOTE
This is an educational resource, not medical advice, diagnosis or treatment. If symptoms are severe, new or getting worse, please speak to a qualified healthcare professional. For personal use only. Please don't share or resell the file.