ANXIETY + STRESS RELIEF

Quiet the Spiral.

Evidence-based tools that actually work.

Based on Cognitive Behavioral Therapy (CBT) principles, this workbook gives you concrete exercises to interrupt anxiety patterns, challenge catastrophic thinking, and build resilience over time. Not therapy — a structured companion to it.

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$27
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Quiet the Spiral — Wellness Planner.xlsx
THOUGHT RECORD
WORRY TIME
GROUNDING
TRIGGERS
PROGRESS
SectionContentStatusNotes
THOUGHT RECORD
WORRY TIME
GROUNDING
TRIGGERS
PROGRESS
Included: EN + ESEvidence-Based✓ Instant Download

What's Inside

Designed around how your brain actually works.

Thought RecordCBT thought challenging: situation → emotion → automatic thought → balanced thought
Worry JournalScheduled worry time — contain anxiety to one session instead of all day
Grounding Log5-4-3-2-1 sensory technique tracker for acute anxiety moments
Trigger MappingIdentify your personal anxiety triggers and early warning signs
Progress TrackerWeekly anxiety level baseline — see your progress over 12 weeks

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$27

Instant download · English + Spanish · Excel (.xlsx)

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CBT-Based Exercises
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12-Week Tracker
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English + Spanish
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Excel + PDF Included
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Instant Download