4-Week Anxiety Workbook

4-Week Anxiety Workbook

Printable & Fillable PDF

This therapist-designed 4-Week Anxiety Workbook is a structured, supportive guide created to help you better understand anxiety, reduce panic, and build practical coping tools you can use in everyday life.

Created by Jasmine Peck, LCSW, LICSW, this workbook blends psychoeducation, guided reflection, and actionable exercises to help you move from feeling overwhelmed to feeling more grounded, aware, and in control.

What’s Inside

• A 4-week guided structure, with each week focused on a key aspect of anxiety

• Clear explanations of how anxiety works in the brain and body

• Tools to better understand:

  • Triggers and early warning signs

  • Physical anxiety symptoms

  • Thought patterns and “what if” thinking

• The 3-step process for working through anxious thoughts:

  • Name the thought

  • Accept it

  • Send it on its way

• Coping skills and micro-habits to calm your nervous system

• Reusable anxiety logs, reflection pages, and planning worksheets

• Weekly reflections to track progress and notice change over time

• Space for notes, growth, and long-term maintenance

You’ll Learn How To

• Recognize anxiety as an alarm system, not a danger signal

• Identify your personal triggers and early warning signs

• Respond to anxiety with curiosity and compassion, instead of fear

• Reduce the intensity and duration of anxious thoughts

• Build coping strategies that actually work for you

Who This Workbook Is For

This workbook is designed for:

• Adults experiencing anxiety, panic, or chronic overthinking

• Individuals who want structured, practical tools they can use independently

• People looking to supplement therapy between sessions

• Anyone seeking a self-guided, therapist-informed approach to understanding anxiety

It is also appropriate for:

• Therapists, counselors, and helping professionals who want to use the workbook as a supplemental resource with adult clients (for in-session work or between-session support)

Format

• Printable & Fillable PDF

• 78 pages

• Use digitally on your device or print at home for repeated use

• Designed to be flexible — move at your own pace

Important Note

This workbook is educational and supportive and is not a replacement for therapy or medical care. It is intended to complement professional support or be used as a self-guided resource.

This is a digital product. No physical item will be shipped.

1. You will receive a printable and fillable PDF immediately after purchase.

2. Pages may be printed for personal use and reused as needed.

3. This workbook is designed for educational and self-support purposes and is not a substitute for therapy, medical care, or professional mental health treatment.

4. For personal use only. Redistribution or resale is not permitted.