🧠 The Brave Calm Project Worksheet

A step-by-step guide to facing anxiety with strength and self-compassion.

This free, printable worksheet helps you create your own Brave Calm Project — a meaningful goal you want to move toward, even if anxiety shows up along the way.

Using a blend of CBT, wise mind principles, and exposure-based action, the worksheet guides you to:

  • Identify what matters to you

  • Understand the thoughts, feelings, and behaviours that get in the way

  • Create a balanced statement of intention

  • Take courageous action through four rounds of planned exposure

  • Reflect on what you learn and how your confidence grows

Perfect for anyone ready to stop avoiding and start building a braver, calmer life — one small step at a time.

✅ How to complete this worksheet:

Step 1: Name your Brave Calm Goal

Write down something meaningful you want to do — something that matters to you, even if it feels hard or scary right now.

Step 2: Explore your barriers

List the thoughts, feelings, physical sensations, and behaviours that get in the way of your goal. Be honest and compassionate.

Step 3: Create your Brave Calm Statement

This is where you blend understanding with action. Use both emotion and logic to make a Brave Calm plan. Acknowledge the fear and choose to move forward anyway.

Step 4: Complete your Brave Calm Plan (4 rounds)

Choose one small step you can take toward your goal. Repeat it four times. Rate your anxiety before, during, and after each attempt. Write down what you noticed or learned.

Step 5: Reflect

What actually happened? What did you learn about yourself, your anxiety, and what’s possible when you act with bravery and compassion?