Umbrella Journal
Work through a thought record Capture the moment and the automatic thought, check for a thinking pattern, and write a response you can believe.
Get Umbrella JournalMake room for anxious thoughts
Give one anxious thought some room. Use a short CBT-informed reflection to sort out what happened, what you’re predicting, and what you can do next.
Sort the facts from the fear
Start with one worry. Write down what you know, name what you’re predicting, then choose one action you can take even while the outcome is uncertain.
Think of one recent moment when your mind raced ahead. A few lines are enough for this thought record.
Name the moment
Write down what happened in one sentence. If it helps, add where you felt the worry in your body.
Check the prediction
Write what your mind says will happen. What points toward that outcome? What leaves room for a different one?
Choose a next move
If there’s something you can do, pick one step and decide when to take it. If you’re waiting on information, write down when you’ll revisit the worry.
How Umbrella can help
Ella
Talk through a worry Use an AI-guided conversation to put a concern into words, consider another perspective, or pick a practical step.
Meet EllaWhen worry starts running the day
If worry or avoidance is making it hard to sleep, study, work, or see people, talk with a health professional about your options. You can use this reflection exercise alongside care.