Anxiety & Worry Protocol: 4 Steps to Calm, Clarity, and Control
By Arthur Brooks — Adapted for Coaching Use
Video Walkthrough of guide: https://www.loom.com/share/51405e68161d469089e5d2a4adc423a5
🧩 Step 1: Write Down Your Worries
What to do: Grab a notebook or notes app and list the top five things causing you anxiety or worry.
How to do it: Be specific. Don’t write “work,” write “I’m anxious my manager thinks I’m underperforming.”
Why it matters: Anxiety lives in the shadows. Writing it down shines a light on what’s really bothering you. This helps shrink vague, overwhelming emotions into something you can address.
💡 Coaching tip: Ask, “If your anxiety could talk, what would it say?”
🧠 Step 2: Map Out the Outcomes
What to do: For each worry, write out:
- The best-case scenario
- The worst-case scenario
- The most likely scenario
Then, decide what actions you’d take in each case.
How to do it: Example: “If I get laid off (worst case), I’ll file for unemployment and update my résumé. Most likely, I’ll get feedback and stay employed.”
Why it matters: This step shifts you from ruminating to planning. Your brain calms down when it sees a path forward — even for worst-case scenarios.
💡 Coaching tip: People often skip action-planning. Write down the answer to: “What would be your first move if _______ happened?”
🔍 Step 3: Challenge the Belief That Worry Helps
What to do: Ask yourself:
- “Do I believe worrying will stop bad things from happening?”
- “Am I equating worry with being responsible or loving?”
How to do it:
Recognize that worry often acts like a superstition: “If I worry enough, maybe it won’t happen.” But this isn’t true. Worry doesn’t solve — it only stresses.
Why it matters:
Letting go of this false belief (and habit) is key to emotional freedom. You can care without carrying unnecessary suffering.
💡 Coaching tip: Use this mantra: “Worry is not preparation. It’s a habit I can unlearn. Writing out a plan gives me peace & freedom.”
🧘 Step 4: Create a Daily Letting-Go Ritual
What to do: Start your day by setting a clear intention to release unhelpful worry.
How to do it: Say or write something like:
“Today, I choose to notice my worries — but not feed them.”
Pair this with breathing, prayer, EFT tapping, or a moment of stillness.
Why it matters:
Your brain needs reminders that you’re in control — not your fears. This daily ritual trains you to pause and choose peace over panic.
💡 Coaching tip: build a morning practice. Even 2 minutes of silence with this intention can reset your mindset. Take it to the next level by mapping out worst case, most likely, and best case scenario AND plan of action if any scenario happens.
📘 Reference:
This guide is based on Arthur Brooks’ anxiety protocol, featured in his Atlantic article and Harvard Professor Reveals The Secret To Lasting Love & Happiness - Arthur Brooks interview on the Modern Wisdom Podcast.
What do I do if I wake up in the middle of the night worrying about something?
- Brain dump into a digital note
- Put it on my calendar
Reference