InnerWork · Course 03 · 21 days

Anxiety

Guided audio on the loop between a feeling of unease and the story that follows it.

Anxiety can make possibility feel like evidence. The mind runs ahead, the body answers as though the feared thing has already arrived, and uncertainty becomes a reason to keep scanning. This course looks at that loop without pretending that every concern is imaginary.

Across 21 counted days, the tracks practise an honest division: what is happening, what might happen, and what can be done now. They are for reflection, and they do not replace care from a doctor.

What the tracks practise

• Telling what is happening from what might happen
• Noticing a sensation before it becomes a story
• Choosing a next action while unease is present

Three tracks

• Guided hypnosis · 25 min

  Guided hypnosis on the space between a feeling of unease and the story that follows it.

• Guided affirmations · 13 min

  Spoken lines for uncertainty: present facts, present capacity, next action.

• Guided visualisation · 10 min

  A guided scene of meeting a charged moment without rushing to escape it.

Twenty-one days

Days 1–3 play in order. From day 4, choose any. One counted day per date: a day counts once three-quarters of a track has played, and a missed day is noted, never taken from you. Before and after each listen you rate your anxiety from 0 to 10, and the app shows you the line over the weeks.

21 days

Questions

Is guided hypnosis safe?

The tracks are guided listening: a state of focused attention in which you stay aware and in control, and you can stop at any time. InnerNote is for reflection and routine, not a medical service, and it does not diagnose or treat any condition. If you have a diagnosed condition, speak to your clinician first.

Do I need headphones?

Headphones help. Press play, put the phone down, and the track continues on the lock screen and over AirPlay.

What if I miss a day?

The course waits. Days are counted, not calendar days: a missed day is noted and never takes a counted day away, and the next listen is the next counted day.

Where should I listen?

Somewhere you can sit or lie down undisturbed. Don't listen while driving or doing anything that needs your attention.