Understanding your anxiety · worksheet 11
Anxiety often uses the same shortcuts. Recognising them helps you not to confuse them with reality. Here are the six most common ones.
Before you start
- What it is for: To recognise the typical shortcuts of anxious thinking and not confuse them with reality.
- About 15 minutes. Read the traps first (steps 1 to 3): you will probably recognise some.
- Everyone falls into these traps sometimes: it is not your fault, it is how a frightened mind works.
- The balanced version doesn’t have to be positive: just fairer.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Notice which trap comes up most: it is your favourite shortcut, and recognising it sooner already helps. The balanced version doesn’t have to be positive, just fairer.
If you find it hard
If you catch yourself thinking “another trap, I’m hopeless”, that is… another trap. Keep a curious attitude.
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
Help the person recognise the typical forms their anxious thoughts take, so that they can spot them sooner and step back from them.
Anxiety, rumination, self-criticism. Adults and adolescents. Duration: 15-20 min in session.
References
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford.
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).
