You’ll learn how anxious thoughts and body sensations can fuel each other, then practise grounding techniques that give you space from spirals—laying a steady foundation for change.

Day 1: Notice how worry rises and falls through the day.
Day 2: Meet anxious sensations with gentle self-kindness.
Day 3: Catch the first flicker of “what if” thinking before it snowballs.

CBT tools help you identify the “anxiety stories” your mind tells (“Something will go wrong,” “I can’t cope”) and balance them with realistic evidence. Quick grounding and gratitude drills calm the nervous system so steadier thoughts can stick.

Day 4: Weigh anxious predictions against the wider evidence.
‍Day 5: Notice one small safe or positive thing in your surroundings.
‍Day 6: Use a sensory reset to calm anxious body signals.

Instead of letting anxiety dictate your choices, you’ll explore your deeper values and learn how to keep what matters most in focus—even when worry is loud. Skills like “scheduled worry time” and savouring micro-moments of joy strengthen resilience.

Day 7: Align today’s actions with what matters most.
‍Day 8: Contain spiralling worries within safe boundaries.
‍Day 9: Savour a micro-moment of calm or joy amid unease.
‍Day 10: Recognise strengths revealed by past anxious times.

The final stretch turns insight into action. You’ll practise “opposite action” when avoidance tempts, create a next-day plan, solve one real anxiety challenge, and write a kind note to your future self—locking in a repeatable toolkit.

‍Day 11: Take one small action in the face of worry.
‍Day 12: Visualise tomorrow unfolding smoothly and anxiety-light.
‍Day 13: Map out practical steps for a current anxious challenge.
‍Day 14: Send future-you a note of reassurance and care.