Things I Can Control Right Now — Anxiety Momster

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Anxiety Momster Worksheet

☁️ Things I Can Control Right Now

For the moments when everything feels too big, too loud, too much, and your brain is trying to solve your whole life in one sitting.

1. What feels out of control right now?

Let it out. You do not have to make it pretty. This is the brain dump zone.

2. What is NOT in my control?

Name the things your anxious brain keeps trying to carry, even though they are not yours to hold tonight.

3. What IS in my control right now?

Bring it back small. Tiny counts. Tiny is still movement.

4. What can I do in the next 5 minutes?

Drink water Sit somewhere quiet Put my phone down Stretch my shoulders or unclench my jaw Write down the next tiny step Stop trying to fix everything at once Tell myself, “I only need to handle this moment.”

5. What can wait?

Not everything gets VIP access to your nervous system today.

6. One grounding truth I can hold onto:

Important note: This worksheet is for personal reflection and emotional support only. It is not medical advice, mental health treatment, therapy, or diagnosis. If things feel too heavy or unsafe, please reach out to someone you trust or a licensed professional. 💜