One page at a time.
By an anxiety battler, for anxiety battlers. Free tools, print-outs and CouRage Challenges from CouRage Against Anxiety: A Self-Help Workbook. A second edition for autistic and ADHD readers is coming in 2027.
The workbook
Anxiety is not the boss of you!
Show your anxiety who’s boss, use it to your advantage and become who you want to be, by CouRaging Against Anxiety.
This workbook gives you practical exercises to understand and conquer your anxiety and stress. Based on real results, Melissa will guide you on an experience-based journey filled with exercises, challenges, planners, inspirational quotes and endless humour so cheesy you’ll never look at pizza the same way again.
A second edition is in progress and coming in 2027, with revised sections to support autistic and ADHD readers, so neurodivergent brains can take the journey their own way.
About the author & designer
CouRage Against Anxiety is an extension of the book CouRage Against Anxiety: A Self-Help Workbook by Melissa Sugden (that’s me!).
I have been diagnosed with generalised anxiety disorder, depression and anorexia nervosa. In 2023, I was diagnosed as autistic (ASD Level 2) and with ADHD. After a long journey of self-discovery and research, I’m updating this workbook to support other neurodivergent people too. The second edition is coming in 2027.
I want to share the tools I have used to build a confident lifestyle, despite my anxiety disorder. I like to think I have done this in a humorous and easy-to-digest way, but I get my feedback from my mum so she’s a bit biased.
It’s time to show your anxiety who’s boss, use it to your advantage and become who you want to be, by CouRaging Against Anxiety.
Read my storyTake the interactive journey
Climb the mountain one part at a time. Learn new tools, take on CouRage Challenges to grow stronger against anxiety, and watch your progress as you make your way to the top, where a reward is waiting.
As a neurodivergent person who has had an anxiety disorder all my life, I am passionate about helping others through this. That’s why the journey and print-outs from my workbook are free here, for anyone who isn’t able to buy the book.
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Part 1Knowledge is power
Learn what anxiety is, what your fears, strengths and goals are, and what treatment options you have.
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Part 2Face it
Now that you have the knowledge, you’re ready to apply it and progress in your CouRage journey.
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Part 3Calm your farm
Use mindfulness, meditation, exercise, breathing exercises and more in your daily life to calm your mind and soul.
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Part 4Plan it
Plan your present and future journeys so you can keep growing your courage and rage against your anxiety.
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ExtraResources
Equip your mental gym with these websites, apps, games, books and more.
Anxiety and neurodivergence
Anxiety is very common for autistic people and people with ADHD, and it can look and feel different. The second edition of the workbook (coming in 2027) will include tips for neurodivergent brains. Until then, these resources can help.
Autism
Autistic-led organisations, community and information.
ADHD and AuDHD
Support and information for ADHD, and for being autistic with ADHD.
Learning differences
Dyslexia, dyscalculia, dysgraphia and dyspraxia.
Getting assessed and support
Your GP, the NDIS and where to start.