Reading another AI headline and feeling dread you can’t shake? This free worksheet helps you break the spiral without dismissing the real concern.

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The anxiety around AI isn’t irrational — the change is real, the pace is fast, the uncertainty is genuine. But there’s a difference between staying informed and spiraling: a headline, a tight chest, worst-case scenarios, more headlines to feel control, and around again. By the end you know more and feel worse.

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This free worksheet helps you get underneath the spiral to what’s actually driving it, and find a way to respond that doesn’t leave you more depleted. You can take AI seriously without letting the anxiety about it run your nervous system — this helps you find that line.

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• Mapping your spiral: the trigger, the story, the body response, the behavior
• Separating what’s concretely true today from what your mind is adding
• Naming one thing within your control and one thing to stop doing
• Building a steadier relationship with uncertainty itself

Anxiety isn’t the same as preparedness — you can stay informed and still come back to your own life.