Am I Actually Okay Right Now?
A real-time anxiety interruption worksheet to slow the spiral, separate fear from facts, and help you think clearly.
Before you spiral, pause. This worksheet is built to help you slow your thoughts down and separate what you feel from what is actually happening.
1. What just happened?
Don’t be vague. Write the exact trigger.
2. What is your mind saying right now?
Write the thought exactly how it sounds.
3. What is your body doing?
4. Let’s slow this down
5. Anxiety vs Reality
This is where you pull fear out of the driver’s seat.
Anxiety is telling me:
What I actually know is true:
6. What are you doing that’s making this worse?
7. Interrupt the pattern
8. If this passes like it has before…
What will you wish you didn’t do during this moment?
9. Final check
Read this slowly:
This feeling is intense, but it is not permanent.
You are not in danger. You are overwhelmed.
Disclaimer
This worksheet is for emotional support and self-reflection only. It is not medical advice. If symptoms are severe, new, or concerning, seek medical care.
Need more support?
If you need extra support beyond this worksheet, here are a few places you can go right now: