Free · no card · print at home
Anxious attachment isn't a character flaw — it's a nervous system that learned silence means danger. These three downloads give it somewhere to go for the eight to twenty minutes an urge takes to crest and fall. Take them all, keep what helps.
PDF · 6 pages
The Pause Worksheet
Name the moment, split the story from the evidence, walk the ten-minute pause ladder, and find the small need underneath. Includes a weekly pattern log.
DownloadPDF · 7 pages
14 Journal Prompts
Two weeks of anxious-attachment writing prompts with ruled space — the 11 p.m. hour, old proof, protest behaviour, and the need you're not saying out loud.
DownloadPDF · 3 pages · printable
The Field Guide
Print it, fold it, keep it where your phone lives: the ten-minute pause ladder, a say-it-calmly script, and a one-week pause tracker.
DownloadKeep it somewhere safe
You don't need to pay to use the practice tools. These four stay free forever.
Guided pause timer
A timed hold for the peak of an urge.
Box breathing
Four in, four hold, four out — your exhale is the brake.
Grounding walkthrough
Back into your body when the story is loud.
Affirmation deck
Short, non-saccharine lines for the hard hours.
not a substitute for therapy · a companion for the hard hours