CouRage Against Anxiety home
Calm zone

Your interactive journey

This journey will guide you up CouRage mountain, like your very own paper sherpa.

I think of anxiety as Mount Everest, because with anxiety, do you ever rest? Well you’ll get to, and the view will be worth it.

Each part of your journey has its own CouRage Challenges to help you step outside your comfort zone and climb your Mount Everest. Tick them off as you go, fill in the free printouts, and watch your star climb to the top. Your journey starts now, and you are the star!

Start the CouRage Challenges
Watercolour mountain range with a dotted trail that starts with You in the valley, passes Parts 1, 2, 3 and 4, and ends at a red flag on the peak You: start here, at the bottom of the mountain Part 1: Knowledge is power Part 2: Face it Part 3: Calm your farm Part 4: Plan it The top: the view from the top, where your reward is waiting

CouRage Challenges

0 of 7 complete

Download all challenges (fillable PDF) Download the CouRage Planner

  1. Part 1: Knowledge is power

    CouRage Challenge 1: Try a treatment

    Welcome to your first CouRage Challenge! These challenges are designed to motivate you to step outside your comfort zone, which will strengthen your mind and control over your anxiety and build courage.

    Download the fillable PDF for Challenge 1

    Steps

  2. Part 2: Face it

    CouRage Challenge 2: Face your fears

    Courage is defined as “the ability to do something that frightens one; bravery” and “strength in the face of pain or grief.”

    Download the fillable PDF for Challenge 2

    Steps

  3. Part 2: Face it

    CouRage Challenge 3: Talk it out

    This challenge is about letting it out. This will help prevent pent-up emotions and help put your worries in perspective.

    Download the fillable PDF for Challenge 3

    Steps

  4. Part 2: Face it

    CouRage Challenge 4: Turn off

    This challenge encourages you to turn off your phone or notifications before sleep, which can reduce anxiety and promote a healthier sleep.

    Download the fillable PDF for Challenge 4

    Steps

  5. Part 3: Calm your farm

    CouRage Challenge 5: A mindful week

    There’s no time like the present to get present. Try a mindfulness exercise each day for a week, and discover your new favourite stress-fighting tools.

    Download the fillable PDF for Challenge 5

    Steps

  6. Part 3: Calm your farm

    CouRage Challenge 6: Pick a date, meditate

    You’ve got the tools, and no rules (unless you choose Zen meditation of course). Pick a day and try out a type of meditation.

    Download the fillable PDF for Challenge 6

    Steps

  7. Part 4: Plan it

    Your 4 week plan: CouRage Planner

    This is a 4 week challenge, but you can spread it out or take as long as you need to build your courage. Go at your own pace. Pick one or more of the CouRage Challenges, or focus on your own challenges.

    Download the fillable PDF for the CouRage Planner

    Steps

Get in touch

If you need someone to chat to, an accountability buddy, want to share your courageous feats or just want to share photos of your pets, I would love to talk to you!

Email me

Need to talk to someone now?

This website and the workbook aren’t a replacement for professional help. If you’re in danger or need urgent help, call 000.