Start by naming the loop

Anxiety often becomes stronger when it stays vague. Try: What thought keeps repeating today? What is the smallest true version of this worry?You do not need to solve the whole feeling. Getting it into words is already movement.

Separate fact from prediction

Ask: What do I know for sure? What am I predicting? What would I tell a friend who wrote this same entry?This kind of prompt gives Youp enough context to respond with more grounded encouragement.