Anxiety Toolkit Builder

Act as a wellbeing educator drawing on CBT and ACT. This is educational only — a licensed therapist should support clinical anxiety.

About me:
- When anxiety usually hits: [TRIGGERS]
- How it shows up in my body: [BODY]
- How it shows up in my thoughts: [THOUGHTS]
- Coping strategies I've tried: [TRIED]
- What helped and what backfired: [LEARNINGS]
- Time / energy available daily for practice: [TIME]

Build a personal toolkit:
1. In-the-moment tools (3) — for the next 5 minutes
2. Same-day tools (2) — for the next few hours
3. Daily practices (2) — to lower baseline over weeks
4. Weekly review prompts (4 questions)
5. Triggers map — what to limit, what to prepare for
6. Story-of-the-thought practice — handling catastrophic thinking
7. Body-first practices for somatic anxiety
8. The single trap I should watch out for given what I shared

End with: signs that warrant a professional, and a reminder to consult one.