FREE ANXIETY WORKBOOK
The Anxiety Catcher
The Anxiety Catcher
Catch It. See It. Shift It.
Anxiety is your system pulling an alarm, saying, ‘something isn’t okay’. Sometimes it’s pointing at something real. Often it’s a false alarm.
This free workbook shows you how to catch anxiety early, see which kind it is, and calm it down, in your body and your thinking.
WHY ANXIETY FEELS SO LOUD
When The Alarm Won't Switch Off
When The Alarm Won't Switch Off
The racing heart.
The tight chest.
The mind spinning through everything that could go wrong.
Anxiety is loud, physical and convincing, and when it won’t settle, it can quietly ruin your whole day.
Anxiety is an alarm, and not every alarm means real danger.
Sometimes there’s a genuine challenge to face.
Just as often it’s F.E.A.R., False Evidence Appearing Real: a fear that feels completely true but isn’t.
Once you can tell the two apart, you know exactly what to do next, act on the real thing, or calm the false alarm.
INSIDE THE WORKBOOK
3 Steps To Calmer
Catch It
Notice anxiety early, in your body, your situation and your thoughts, before it snowballs. Includes a simple body-map exercise.
See It
Work out whether it’s a real concern that needs action, or F.E.A.R. (False Evidence Appearing Real). This one distinction is the whole game.
Shift It
Calm the physical alarm with a 2-minute breathing reset, then swap the anxious thoughts for ones that actually help you cope.
MY APPROACH
Not 'Don't Worry', Actual Tools
'Just relax..' has never calmed anyone down. What works is a repeatable process: catch the anxiety, check whether it’s real, and use simple body-and-mind tools to bring the intensity down. Steady breathing, a change of perspective, better questions, all things you can do in the moment.
I’m James Marquis. Over 820+ clients and years in NHS mental health, I’ve helped a lot of people turn the volume down on anxiety, and get their confidence back. You can retrain your brain and nervous system to feel clearer, calmer and more capable. This workbook is where that starts.
Free workbook
Take Back Control Of Anxiety
A simple, practical workbook you can reach for whenever anxiety flares, and use again and again. Sent straight to your inbox.
© 2026 James Marquis. All rights reserved.