Understanding your anxiety · worksheet 07
Note the moments when anxiety or looping thoughts appear, as soon as possible and in a few words. This diary is not an exam: even if it is incomplete, it is already useful.
Before you start
- What it is for: To see your anxiety as it really is, with its ups and downs, rather than as memory sums it up (“I’ve felt bad all week”).
- 2 minutes a day for a week, ideally just after the difficult moment or in the evening.
- Note the calm days too: they help you see what changes.
- It is not a private journal: short sentences are enough.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
When you reread it, look for what repeats: times, places, people, thoughts. Also notice the moments when anxiety was lower: they tell you what helps.
If you find it hard
If writing things down makes you more anxious, limit yourself to one line a day, in the evening. An incomplete diary is already very useful.
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
Collect concrete data on the frequency, intensity and contexts of anxiety, to identify triggers and track progress.
Any anxiety or rumination, at the start of treatment and to measure progress. Duration: 5 min in session; a few minutes a day for 1-2 weeks.
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).
