When your heart races and your thoughts rush ahead, you don't need a lecture — you need something simple to do. This small workbook holds 40 short, gentle practices for anxious moments, each taking from one to twenty minutes. Open it at any page — you don't have to read in order. Inside: • Right now — the long exhale, 5-4-3-2-1 grounding, box breathing, an anchor phrase: two minutes to calm the alarm in your body, at home, in a queue or in a meeting. • The body — tense-and-release, the butterfly hug, a slow walk, humming. • Thoughts — "How scary is it, really?", three scenarios, the circle of control, worry time, 10-10-10. • When anxiety lingers — the morning page, the smallest step, news on a schedule, your own calm first-aid kit. • Evening and sleep — 4-7-8 breathing, tomorrow's list, a safe place, if you can't sleep. This is a practice journal: each practice comes with clear steps, why it helps, and its own journal page to write in — the date, how you feel before and after (0–10), the writing task with lined space, and what changed or helped. At the end — a "21 days of calm" tracker and a page for your own discoveries. Illustrated in soft watercolour, in full colour. Tiffany — a fluffy apricot maltipoo puppy and the author's own dog — opens every part of the book and keeps you quiet company in small vignettes on the practice pages. A warm, thoughtful gift for a friend, a partner or yourself — there is a dedication page to write who it's for. Inside there is also a readers' discount on the Tishe app: a yearly subscription with 3 months free. The book is linked to the Tishe app, which offers 200+ practices with timers, a 30-second mood check-in and journal, 21-day programmes and a gentle daily reminder. This book is gentle everyday support and does not replace a doctor or therapist.