Understanding your anxiety · worksheet 08
Avoiding or protecting yourself brings relief in the moment. But in the long run it stops you from finding out that you can cope. Making the list is the first step to getting your freedom back.
Before you start
- What it is for: To identify what you avoid and what you do “to be safe”, and to see what it costs you.
- About 15 minutes. You don’t have to change anything yet: first, it is about seeing.
- Avoiding brings relief straight away, but over time life gets smaller and fear gets bigger.
- “Safety” behaviours (checking, going with someone, asking for reassurance) count too, even if they seem small.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
The lines with a high cost and a medium difficulty are the best ones to start with. They will be the first rungs (worksheet 09).
If you find it hard
It is normal not to see all your safety behaviours: they are often automatic. The people around you or your psychologist can help you spot them.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Identify what the person avoids or does “to be safe” (checking, seeking reassurance, going with someone…) and understand how these strategies stop anxiety from going down in the long term.
Generalised anxiety, social anxiety, panic, health anxiety. A step before the exposure worksheets (09 and 10). Duration: 20 min in session.
References
Salkovskis, P. M. (1991). The importance of behaviour in the maintenance of anxiety and panic: A cognitive account. Behavioural Psychotherapy, 19(1), 6-19.
Clark, D. A. & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
