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.