Notice an anxious thought, write it down, and look at the evidence for and against it.
Strong evidenceSource: NICE guideline CG113: Generalised anxiety disorder and panic disorder in adults
All issues
Self-help planDRAFT
Anxiety and overthinking
Worry that keeps circling is exhausting, and it is very common. The good news is that worry responds to practice. Small daily steps can turn the volume down, one day at a time.
This plan is designed for you to follow on your own. If things don’t improve, the app will suggest a different step or a professional.
Draft content. It has not been reviewed by our clinicians yet.
30-day plan10 to 20 minutes a dayWeekly check-in: GAD-7, a 7-question check used around the world
What helps
The steps in this plan come from these methods. Each one shows how strong the research behind it is.
Write worries down during the day and save them for one 15-minute "worry time".
Moderate evidenceSource: NICE guideline CG113: Generalised anxiety disorder and panic disorder in adults
Practise slow breathing and muscle relaxation daily, so it works when you need it.
Strong evidenceSource: NICE guideline CG113: Generalised anxiety disorder and panic disorder in adults
A short walk or other movement on most days of the week.
Moderate evidenceSource: NICE guideline CG113: Generalised anxiety disorder and panic disorder in adults
What the plan looks like
- Week 1
Understand and settle
Learn how worry works, and start a daily breathing practice and a steady sleep routine.
- Weeks 2 to 3
Core practice
Worry time and thought records, a little more each day.
- Week 4
Keep it going
Spot early signs and make a plan for harder weeks.
Optional faith track
If you choose a faith track, you can add practices like remembrance and prayer for worry from your own tradition, each with its exact, verified source.
Questions people ask
Is this a replacement for therapy?
No. The plan uses methods from research, but it does not replace a doctor or therapist. If worry stops you living your life, talking to a professional can really help.
How much time does it take?
Most days take 10 to 20 minutes, split into 2 to 4 small tasks.
What if I miss a few days?
Missing days is normal. Your progress is not lost, and you choose how to pick up again.