Looking after yourself in the long run · worksheet 25
You have learnt things that help you. Gather them here so you can find them easily if anxiety comes back. A difficult period doesn’t erase what you have learnt.
Before you start
- What it is for: To gather what helps you so you can find it easily if anxiety comes back, and to plan for difficult times.
- About 20 minutes, ideally near the end of therapy or when things are going better.
- This worksheet is your “maintenance plan”: what has worked, so that you have it to hand if anxiety comes back.
- Having bad days doesn’t mean going back to square one: with this plan you will know what to do.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Your worksheet is your personal plan: keep it on your phone. If several warning signs come back at once, go back to your tools and contact your psychologist.
If you find it hard
If you find it hard to list your tools, reread the worksheets you have used. A harder period doesn’t erase what you have learnt.
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
At the end of treatment, gather what the person has learnt and what helps them, identify their warning signs and prepare a plan for periods when anxiety returns.
End of treatment or when sessions become less frequent. Duration: 20-30 min in session.
References
Barlow, D. H., Sauer-Zavala, S., Farchione, T. J. et al. (2018). Unified Protocol for Transdiagnostic Treatment of Emotional Disorders: Therapist Guide (2nd ed.). Oxford University Press.
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). 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).
