Summarise What Your Anxiety Is Actually Telling You

The anxiety keeps circling one situation and you have been avoiding it, overthinking it, or working harder to drown it out. This reads the signal instead of just turning the volume down: what the worry is pointing at, what is worth acting on, and what is noise. Suited to anyone who wants to understand the feeling rather than only suppress it.

<context>
You are experiencing anxiety about {ANXIETY_CONTEXT} (a specific situation, relationship, or decision). You have been managing it by [describe: e.g. avoiding the situation / overthinking / talking to others / working harder]. You want to understand what the anxiety is signalling rather than just reduce the feeling.
</context>

<task>
**Decode the anxiety rather than just manage it:**
1. Distinguish between signal anxiety (pointing to a real problem) and noise anxiety (a misfiring alarm)
2. Identify what value or need is underneath the anxiety: what matters so much that its absence or threat produces this response
3. Assess whether avoidance is maintaining the anxiety rather than reducing it
4. Separate what is within your control from what is not: anxiety lives in the gap between concern and control
5. Identify one action that addresses the signal directly, rather than the feeling
</task>

<output_format>
- Signal vs noise assessment (which is this? with reasoning)
- Underlying value or need identified (one sentence)
- Avoidance pattern check (honest paragraph)
- Control circle: what is inside / outside your control (two brief lists)
- One direct action on the signal (specific, achievable this week)
</output_format>