Learn to tell an alarm from a fact

Most people who pick up a workbook about fear are not looking for courage. They are tired of the way their life keeps getting a little smaller without anyone deciding that it should. This one will not try to talk you out of being afraid. It helps you hear what the alarm is saying, and then decide what happens next.

Get the Fear Workbook

$16 · 34 pages · Digital fillable PDF, sent by email

34 pages, nothing graded Type on screen or print and write by hand

The Practice

Fear is an alarm, and it can get loud

Fear is the oldest protective system you have, and it is doing what it was built to do. The difficulty starts when the alarm gets loud about things that cannot actually harm you, and you listen to it as though it were the truth.

Avoidance is what keeps that loop running. It brings relief now and a smaller life later. These pages help you see where that is happening, and then meet what you have been avoiding in pieces small enough to stay with.

What’s Inside

What’s inside the Fear Workbook

Six sections, built to be worked in order, with twenty-one exercises you write straight into.

What fear is for

What you learned about being afraid, and how fear differs from anxiety.

Shrinking and sprinting

The two shapes fear takes, including the one that looks like staying busy.

Your triggers & the fear log

What tends to set off the alarm, watched in real time.

The avoidance map

Where fear has quietly been making decisions, and what it is guarding.

And then what

Following a fear all the way to its end, with a thought record for the narrow beam.

Your settling menu

A pause for the moment it hits, and a list of what actually settles you.

The ladder

Six rungs for meeting a fear gradually, and words for doing it afraid.

Twelve prompts & a month of noticing

A letter to your fear, journaling prompts, and one line a day for thirty days.

Who It’s For

Who the Fear Workbook is written for

For people whose world has been narrowing a little at a time, and for the ones who stay so busy they never feel the fear underneath. If you have been waiting to feel brave before you move, this was written for you.

This is a self-help workbook, and not therapy. If fear has narrowed your life to a point that frightens you, or you are living with panic, trauma, or a threat that is real and present, please reach for real support. Call or text 988, or, if the threat is at home, call the National Domestic Violence Hotline at 1-800-799-7233. If you are in immediate danger, call 911.

34 pages. Type into the fields on your screen, or print it and write by hand. A page a day is a good pace, and nothing here gets graded.

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