Anxiety is a useful alarm that sometimes rings too loudly or too often. These worksheets help you understand it, observe it, and then move forward with it.
Not sure where to start? Follow these 3 steps
To understand better
Understanding anxietyA useful alarm that sometimes rings too loudly→Panic attacksUnderstanding what happens, and why it isn’t dangerous→Social anxietyThe fear of other people’s judgement, and how it keeps going→Exposure: why facing things helpsFacing your fears step by step, without forcing yourself→
All worksheets on this topic · 14 worksheets
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Understanding your anxiety · 4 worksheets
0620-30 minUnderstanding my anxietyThe cycle of trigger, thoughts, body, behaviours (psychoeducation)See the worksheet →075 min · several daysThe observation diaryNoting moments of anxiety and rumination throughout the weekSee the worksheet →0820 minThe map of my avoidancesSpotting avoidance and safety behavioursSee the worksheet →1115-20 minThe traps of anxious thinkingSpotting the most common thinking errorsSee the worksheet →
Taking action despite anxiety · 7 worksheets
0210 min · several daysMy worry appointmentPostponing worries to a chosen timeSee the worksheet →0520 minMy compassChoosing an action guided by your values, despite anxietySee the worksheet →0920-30 min · several daysThe ladder of small stepsBuilding a gradual exposure planBetter with your psychologistSee the worksheet →1015 minWhat I fear, what happenedTesting an anxious prediction (behavioural experiment)Better with your psychologistSee the worksheet →2115 minDoing the opposite of what fear dictatesOpposite action (DBT)Better with your psychologistSee the worksheet →2320 minFilling my week againPlanning activities that matter (behavioural activation)See the worksheet →2415 minWhen thoughts keep you awakePreparing for the night and getting out of bed when ruminatingBetter with your psychologistSee the worksheet →
Panic and social anxiety · 3 worksheets
6820 minThe panic cycleUnderstanding how a sensation turns into a panic attackSee the worksheet →6920-30 minBringing on the sensations on purposeLearning that the sensations of anxiety are not dangerous (interoceptive exposure)Better with your psychologistSee the worksheet →7020 minSocial anxiety: where does my attention go?Self-focused attention and safety behavioursSee the worksheet →
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).
