Thought record (5 minutes)
Write the thought, the evidence for it, and the evidence against it. Most catastrophic predictions do not survive the second column.
Back to the check-in
Support, whenever you want it
You do not need a diagnosis, a referral, or a good enough reason to use any of this.
If you need help now
- Call 111
NHS 111
Free, 24/7 urgent medical and mental health help
- Call 116 123
Samaritans
Free, 24/7, confidential — someone will listen
- Text SHOUT to 85258
Shout
Text support if talking feels like too much
- Call 999
Emergency services
If you are in immediate danger, this is the right call to make
Short self-guided exercises
Worry window
Park anxious thinking to a fixed 15-minute slot later in the day, rather than carrying it through every meeting.
One honest conversation
Naming pressure out loud to one trusted colleague reliably lowers its intensity more than a week of quiet coping.