Digital self-help workbook
Psychologist-designed support with guided prompts, reflective exercises, and instant digital access.
Step out of anxious spirals and find steady ground with this gentle, psychologist-designed 1-day anxiety reset.
Calm in the Moment is an interactive guided journaling PDF workbook created by an MSc Psychologist and ACT & self-compassion specialist.
This calm, focused experience blends Acceptance & Commitment Therapy (ACT) and self-compassion to help you soften your response to anxiety - without trying to stop thoughts, control emotions, or "fix" yourself.
You'll receive:
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A 15-page downloadable PDF workbook with grounding exercises, reflection prompts, and calming check-ins
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One complete psychologist-guided prompt session (about 30 minutes) using a reusable set of copy-paste guided prompts
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Quick grounding prompts for moments of acute stress or emotional overwhelm
Designed for moments when anxiety feels loud, urgent, or consuming, this private self-help experience helps you slow down, reconnect with the present, and respond with more steadiness and kindness.
Created by Tessa, MSc Psychologist, founder of Talk2Tessa, with over 15 years of experience in mental healthcare.
Digital download - Instant access - Reusable anytime
Disclaimer: This program is psychological self-help and not a substitute for therapy or medical treatment.
What you'll experience
Softer emotions through awareness, kindness, and presence.
More space around anxious thoughts, without fighting them.
A grounded body and a calmer moment to move from what matters.
What's inside
- 15-page digital PDF workbook (instant download + unlimited reuse)
- One complete ACT-based session for anxiety and emotional grounding
- Full psychologist-guided prompt (ready to use, reusable script)
- Moment to Arrive grounding questions before you begin
- Moment to Notice reflection prompts to close with awareness
- Reflective Page & gentle checklist
- Powerful affirmation for calm and inner steadiness
- Five Quick Prompts for anxious or overwhelming moments
Perfect for
- Anyone who feels constantly "on edge," physically tense, or unable to let go of the need for control.
- Those who struggle with that heavy knot in their stomach, waves of dread, or an underlying sense of unease.
- People looking for a private, non-judgmental space to process intense emotions without the pressure of a live session.
- Anyone ready to stop fighting their fear and return to a grounded, steady sense of inner safety.
Important note: Talk2Tessa offers psychologist-guided self-help support for personal growth and emotional wellbeing. It is not a replacement for therapy, diagnosis, medical treatment, or crisis care.
If this focused workbook feels like the right first step, begin here. If you want a fuller 7-day guided journey for overthinking, self-doubt, and emotional overwhelm, explore Calm, Kind & Clear from the main menu.