Calming Your Mind Workbook
Simple Practices for Easing Anxiety and Finding Mental Clarity
When your thoughts keep circling, give yourself somewhere to pause and sort through them.
Maybe your mind stays busy long after your day is over. You replay conversations, carry responsibilities into your rest time, or feel pulled between what needs doing and what you think you “should” be doing.
The Calming Your Mind Workbook offers practical activities for those moments when you want to slow down, understand what’s weighing on you, and choose where to place your attention next.
Created by Tabitha Newton of MC Integrative Wellness, this 21-page workbook combines breathing instructions, sensory grounding, body awareness, guided reflection, intentional planning, and quiet creative activities. You can write through a concern, try a short practice, or take a puzzle break—depending on what feels useful that day.
Explore two breathing practices
Follow the visual Box Breathing guide or the step-by-step 4-7-8 breathing instructions. Use the before-and-after calm ratings to record your own experience, then reflect on what you noticed in your body.
Reconnect with the present
The 5-4-3-2-1 Grounding worksheet guides your attention through sight, touch, sound, smell, and taste. Write down what you notice and compare how you feel before and after the exercise.
Notice where you’re holding tension
The Body Check-In includes a figure you can mark to identify tension, heaviness, warmth, or ease. Reflect on where you feel sensations most strongly, what emotions may accompany them, and what you need—whether that’s rest, water, movement, or connection.
Get your worries onto paper
Use the Worry Sort to write out what’s on your mind and separate concerns within your control from those outside it. Choose one action you can take and consider how you want to respond to what you cannot change.
Turn reflection into intentional choices
Identify your top three priorities and stressors, explore supportive habits, and decide which practices you want to begin tomorrow, next week, or next month.
The Take Stock exercises invite you to examine what you’re tolerating, your internal “shoulds,” frustrations, desires, and feelings. Review your answers, identify two key observations, and choose actions to address them during the coming week.
Plan and review your week
The Your Week, With Intention planner provides space for priorities, quarterly goals, reminders, obstacles, distractions, and action steps.
Additional reflection questions help you consider what you need less of, how you want to feel, and where you can care for yourself more meaningfully. A weekly review gives you space to acknowledge achievements, lessons, and adjustments.
Take a quieter creative break
When you’d rather focus on a simple activity, turn to:
A Color Your Calm page featuring an encouraging message.
A 16-word calming word search.
A crossword drawing on themes from the workbook.
A Back to Center maze.
An answer key for the puzzles.
Notice patterns over time
The Monthly Calm Tracker lets you create a color key and record days that feel peaceful, okay, anxious, or overwhelming. At the end of the month, reflect on patterns and what helped you feel calmer.
The workbook also introduces Root and Solar Plexus chakra concepts as a spiritual framework for reflecting on safety, stability, confidence, and personal agency.
This workbook is for you if you want a practical collection of reflection tools and mindful activities you can return to when everyday worries feel crowded.
Keep it nearby for a brief check-in, a thoughtful planning session, or a screen-free pause.
Begin with the page that meets you where you are today.
Digital edition: 21-page PDF • US Letter, 8.5 × 11 inches • Print at home • Self-paced • No physical workbook shipped.
This workbook is a wellness and reflection resource, not treatment for an anxiety disorder or a substitute for professional care. Chakra content reflects a spiritual perspective. Individual coaching is not included.