Overthinking & Anxiety Toolkit

A trauma-sensitive toolkit for quieting the mind and easing anxiety, instantly downloadable, no therapist required.

Are your thoughts spiraling? Do you feel stuck in your head and unable to move forward?

The Zen Studio Overthinking & Anxiety Toolkit is a printable, self-guided workbook designed to help you break free from mental loops, regulate emotional overwhelm, and reconnect with your sense of calm and clarity — at your own pace, from the comfort of home.

Created by a trauma-informed nurse and wellness coach, this 70 page digital guide blends evidence-based tools (like CBT, journaling, and mindfulness) with compassionate coaching-style prompts that address anxiety at its root, not just the symptoms.

Who It's For:

• You overanalyze everything and spiral into “what ifs”
• You freeze when overwhelmed and can’t calm down
• You're tired of random advice and need real guidance
• You want gentle support that doesn’t feel clinical or cold

 What's Inside:

✅ Reflective exercises to identify anxiety patterns

✅ Guided journaling prompts to unpack overthinking

✅ Window of Tolerance training for nervous system awareness

✅ Grounding strategies

✅ Somatic and emotional regulation tools

✅ Core values & belief exploration

✅ Worksheets to reframe "what if" and catastrophic thinking

✅ Coping strategy maps (adaptive vs. non-adaptive)

✅ CBT-based tools like the ABC model & cognitive distortion checklists

✅ Behavioral experiments & goal setting pages

✅ Self-talk tracking & positive scripting

✅ BONUS: Prioritization planners and S.M.A.R.T goal sheets

Benefits:

• Calm spiraling thoughts with structured reflection
• Regulate nervous system responses using somatic psychology tools
• Identify your values, patterns, and unhelpful beliefs
• Reduce anxiety through practical CBT-based exercises
• Build confidence and clarity through gentle action plans
• Printable and reusable — support your healing again and again