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Calm the worry

Seven days to loosen the grip of a busy, worrying mind.

  • 7 days, about 53 min in all
  • Self-help, private

Who it is for

For anyone whose mind runs ahead to what might go wrong: the 2 a.m. what-ifs, the replaying of a meeting, the dread before a family call.

What you will do

  • Slow your body down first
  • Sort worries you can act on from ones you cannot
  • Test a scary thought gently
  • Build a small calm kit you can reuse

Your seven day path

  1. 1Day 16 minUp nextMeet your worryPractice: Untangle a feeling + Slow breathing
  2. 2Day 26 minSlow the body firstPractice: Slow breathing + Cyclic sighing
  3. 3Day 38 minCan you do something about it?Practice: Worry tree
  4. 4Day 410 minTest the scary thoughtPractice: Check a thought
  5. 5Day 58 minGive worry its own timePractice: Brain dump and parking lot
  6. 6Day 67 minCome back to nowPractice: 5-4-3-2-1 grounding + Five-senses self-soothe
  7. 7Day 78 minBuild your calm kitPractice: Unstick from a thought + Warm drink pause

About the evidence

Built from ideas used in cognitive behavioural therapy, grounding and slow breathing. Many people find them useful. Research support varies by technique, and this is self-help, not treatment.

Please read

This program is for everyday worry and stress. If worry feels constant, is stopping you from daily life, or comes with panic, please speak to a doctor or counsellor. If you ever feel unsafe, call Tele MANAS on 14416 or 112.

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