Stop managing anxiety. Start unpacking what drives it.
This workbook is a practical, therapist-designed system for high-functioning people who look fine on the outside but feel chronically wired, exhausted, and stuck in their own head.
I created this workbook after years of working with people who feel stuck in anxiety and self-doubt because the same subconscious patterns keep repeating.
Why I created this workbook
I’m a licensed therapist and psychology professor, but I’m also someone who knows what it’s like to keep functioning while quietly burning out.
Most people try to solve anxiety by:
Thinking harder
Pushing through
Managing symptoms
Adding more coping tools on top of an already overloaded system
That approach misses the point.
When anxiety is driven by core beliefs, overfunctioning, and nervous system dysregulation, you don’t need more discipline, you need a different framework.
This workbook gives you that framework.
What this workbook helps you do
UNPACKED: The Workbook helps you:
Identify the beliefs and survival patterns running in the background
Understand where your energy is actually going (and why you’re depleted)
Interrupt overthinking without forcing calm
Work with your nervous system instead of fighting it
Reduce emotional reactivity and shutdown
Make changes that are realistic, not perfection-based
This is about small, strategic shifts that add up over time.
What’s inside the workbook
This isn’t a collection of random prompts.
It’s a structured sequence of exercises, each one building on the last.
You’ll work through:
1. Energy Awareness & Burnout Prevention
Energy Audit (Battery Check-In)
Identifying mental, emotional, social, and physical drains
Learning what’s actually rest for you
2. Core Beliefs & Thought Patterns
Challenging Automatic Negative Thoughts (ANTs)
Cognitive restructuring without toxic positivity
Growth mindset and solution-focused thinking
Dialectical (“both/and”) thinking to reduce all-or-nothing stress
3. Emotional Processing & Self-Relationship
Self-compassion in action
Working through emotions using RAIN
Acceptance and letting go of control
Reducing shame-based self-talk
4. Nervous System Regulation
Mindful awareness and body-based grounding
Vagus nerve regulation practices
Simple tools for calming and restoring when you’re overwhelmed
A complete digital workbook (PDF)
Fillable + printable pages
13 structured exercises
Tools you can reuse during stressful seasons
A framework you can return to when anxiety spikes
What you’ll receive
You don’t need to become a different person.
You need to understand, and change, the patterns you’ve been running on autopilot.
