Worksheet: Anxiety Management

By completing this worksheet, you can develop effective coping strategies to manage your anxiety and improve your overall well-being.

Step 1: Identify the Triggers

Write down the situations or events that trigger your anxiety. For example: “Speaking in public,” “Driving on the highway,” or “Meeting new people.”

Step 2: Identify the Physical and Cognitive Symptoms

Write down the physical and cognitive symptoms you experience when you are anxious. For example:

Physical symptoms:

  • Sweating
  • Rapid heartbeat
  • Trembling or shaking
  • Shortness of breath

Cognitive symptoms:

  • Negative self-talk
  • Catastrophic thinking
  • Difficulty concentrating
  • Worry or fear of losing control

Step 3: Develop Coping Strategies

Identify coping strategies that can help you manage and cope with your anxiety. For example:

Physical coping strategies:

  • Deep breathing exercises
  • Progressive muscle relaxation
  • Exercise or physical activity
  • Grounding techniques (e.g. focusing on your senses)

Cognitive coping strategies:

  • Positive self-talk
  • Thought-stopping
  • Reframing negative thoughts
  • Problem-solving

Step 4: Create an Anxiety Management Plan

Create a plan that outlines the coping strategies you will use when you experience anxiety. For example:

  • When I feel anxious before speaking in public, I will practice deep breathing exercises and positive self-talk.
  • When I feel anxious while driving on the highway, I will listen to calming music and practice grounding techniques.
  • When I feel anxious when meeting new people, I will use thought-stopping and reframing negative thoughts.

Step 5: Practice and Evaluate

Practice using your coping strategies regularly and evaluate their effectiveness. For example:

  • Keep track of when you experience anxiety and which coping strategies you use.
  • Rate the effectiveness of each coping strategy on a scale of 1-10.
  • Make adjustments to your plan as needed based on your evaluation.