Anxiety Workbook Therapist-Written: CBT, DBT, Somatic Exercises & Grounding, Printable PDF (Digital Download)

When anxiety feels too big, start small.

Maybe your mind keeps replaying a conversation. Your shoulders will not relax. Or one ordinary task feels harder than it should. Quick Help for Anxiety gives you a place to begin, with short explanations, practical exercises, and everyday words you can come back to.

Created by Caroline Aaron, MSW, LICSW, a licensed therapist, this 26-page workbook brings together CBT, DBT, gentle somatic exercises, grounding techniques, and two full pages of positive affirmations. Choose one page, try one tool, and make room for a useful next step.

INSIDE THE WORKBOOK

* CBT tools to check a worried prediction, practice a fairer thought, and take a small step toward an ordinary, safe activity.
* DBT skills including STOP, checking the facts, and self-soothing.
* Gentle body exercises for easy breathing, muscle release, and movement, with options to adapt or skip a practice.
* Grounding techniques, including 5-4-3-2-1 and quiet exercises you can use in everyday settings.
* Two pages of believable affirmations, with 16 statements and room to put them in your own words.
* A one-minute starting page, everyday examples, a practice log, a quick tool menu, and a personal coping plan.
* The 9-item reflection quiz, Where does anxiety show up?, with scoring guidance and suggested starting skills. This original quiz supports self-reflection; it is not a validated screening or diagnostic test.

WHAT YOU RECEIVE

Two printable PDF files: one color edition and one low-ink edition. Each contains the same complete 26-page workbook, including the cover.

US Letter size: 8.5 × 11 inches. Print the pages you want, or write on them using a compatible PDF annotation app. The PDFs do not contain fillable form fields.

This is a digital download. No physical workbook will be shipped.

HOW TO GET STARTED

After payment is confirmed, download your files from Purchases on Etsy.com using a browser or computer. Digital downloads are not available through the Etsy app. If you checked out as a guest, use the download link in your receipt email.

You do not have to finish the whole workbook at once. Start with the page that feels useful today.

FOR PERSONAL USE

This workbook provides educational self-help tools and does not replace individualized mental health care. It does not diagnose or promise a particular result.

Print copies for your own use. Please do not share, resell, or redistribute the files. Colors may vary by screen and printer.

© 2026 Peppie & Bean Therapy Tools. Caroline Aaron, MSW, LICSW.