Anxiety Brain Dump Template
Built specifically for when worry is loud: it separates what's actually a problem you can act on from what's a spiral with no real next step.
The template
What I'm worried about
- Every worry, exactly as it sounds in your head, no editing or softening it
Is there something I can actually do about this
- For each worry above, write yes or no
- For the "yes" ones, write the smallest possible next step
For the "no" ones
- Name them as things outside your control right now
- Write one sentence reminding yourself that thinking about it more won't change the outcome
Right now, in my body
- One physical sensation you notice (tight chest, fast heartbeat, restless hands)
- One thing you can do in the next 60 seconds that isn't more thinking (walk, water, breathe)
How to use it in BrainDump
Open BrainDump and start writing as soon as you notice the spiral, don't wait until you feel calm enough to write neatly
Write in fragments if that's all that comes out; full sentences aren't the point here
The "yes/no" sort in section two is the most important step, it's what turns worry into either action or acceptance
This isn't a substitute for professional support. If anxiety is frequent or severe, a template can help in the moment, but it's not a treatment
FAQ
No. It's a quick tool for getting anxious thoughts out of your head in the moment. If anxiety is ongoing or overwhelming, talk to a mental health professional.
Default to no for now and set it aside. You can always move it to the action column later once it's clearer, the goal in the moment is to stop it from looping.
Skip the setup
Paste this template into BrainDump and start filling it in right away, no folders or formatting to set up first.
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