4-Step Guide for Anxiety, Insomnia, Stress, and Overwhelm | A Simple Grounding Tool for Racing Thoughts, Insomnia, Pain, and Emotional Overload

For when your mind won’t slow down and your body won’t settle.

If you’ve ever found yourself thinking
“Why can’t I shut my brain off?”
“Why does everything feel so loud right now?”
“Why can’t I rest, even when I’m exhausted?”

You’re not alone. This 4-Step Guide was created for moments exactly like that. 

It’s an easy, practical workbook designed to help you move out of spiralling thoughts and back into your body, without forcing calm, suppressing emotions, or “positive thinking” your way through distress. 

What you get: 

• A printable and reusable PDF guide
  
• Relief from mental spirals
  
• A sense of structure when things feel chaotic
  
• More awareness of what your body needs
  

This guide is especially helpful for people living with anxiety, depression, chronic illness, chronic pain, or nervous system dysregulation. 

The 4 steps gently guide you to: 

*Acknowledge what’s happening in your mind and body
*Name your thoughts, emotions, and sensations
*Create space between you and the overwhelm
*Support regulation, relief, and rest

Each step builds on the last, helping your nervous system feel safer, not rushed.

Based on principles of cognitive behavioural therapy (CBT), the guide is designed for real-life moments of distress. Keep it beside your bed as part of your nighttime routine or save it on your phone for quick access when you need grounding. Return to it as often as needed. 

◄ PRODUCT SIZING ►
📏8.5 x 11 inch PDF, 1 page
📥 Format: High-quality PDF digital download
🖨 Printing Options: Print for home or use digitally on a tablet

Limited Use:
This product is a digital download for personal use only. Sharing, redistribution or professional use without proper licensing is not permitted. 
Need to use this with clients, students or groups? Purchase a Commercial License separately:

https://alannacarlson.ca/products/commercial-license-resources-digital-download-for-therapist-wellness-coach-for-client-care-materials-for-session-treatment-pdf-digital

These steps are also available as a simple and easy phone wallpaper!