101 Worksheets for Anxiety - Information & Exercises

 

Worksheets for Anxiety

In today's therapeutic landscape there are several worksheets available for anxiety. The main therapies used to treat anxiety is Mindfulness Based Therapy, CBT, DBT & Exposure Therapy. 

For a free 101 page CBT workbook sign up in the pop up. For the complete anxiety worksheets bundle (CBT, DBT, Exposure, MBSR Guided Meditations) click here > https://bit.ly/3K07bVV

An outline of the main types of worksheets for anxiety

CBT Worksheets for Anxiety

  1. Thought Record Sheets: These help you track your negative thoughts, their triggers, and the resultant behaviors. You're also prompted to reframe these negative thoughts into more rational and balanced ones.

  2. Fear Ladder: Used particularly in exposure therapy, a fear ladder worksheet helps you list your fears from least to most anxiety-inducing. Then, you work your way up the ladder, facing each fear incrementally.

  3. Worry Outcome Journal: This worksheet allows you to record your worries and what you think will happen versus what actually happens. Over time, you may recognize that your worries are often unfounded or exaggerated.

  4. Behavioral Activation Sheet: This is used to track activities and mood. The idea is to identify which activities make you feel better and work on incorporating more of them into your life.

  5. Body Scan: While not a worksheet in the traditional sense, a body scan outline can guide you through a mindfulness exercise to identify where in your body you're holding tension or feeling stress.

For a free 101 page CBT workbook sign up in the pop up. For the complete anxiety worksheets bundle click here > https://bit.ly/3K07bVV

 

DBT Worksheets for Anxiety

  1. Mindfulness Worksheets: These worksheets guide you through exercises that help you focus on your breath, sensations, thoughts, and current activities, thereby reducing immediate feelings of anxiety.

  2. Emotion Regulation Sheets: These sheets help you identify your emotional triggers and the skills you can use to cope with emotional surges. You'll also learn how to rate the intensity of your emotions and evaluate the effectiveness of your coping strategies.

  3. Distress Tolerance Skills: These worksheets offer techniques like STOP (Stop, Take a step back, Observe, Proceed), TIPP (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation), and pros and cons lists to help you manage anxiety-provoking situations.

  4. Interpersonal Effectiveness Worksheets: These sheets help you prepare for anxiety-inducing social interactions by identifying your objectives, fears, and potential barriers to effective communication.

  5. Wise Mind Worksheets: These help you find the balance between your emotional and rational mind, leading you toward a "Wise Mind" approach that can help in making better decisions when you are anxious.

Hierarchical Exposure Worksheets

  1. Fear Ladder or Anxiety Hierarchy: Before undergoing exposure tasks, patients are usually asked to create a list of feared situations, rating them on a scale from least to most anxiety-inducing. This 'fear ladder' will guide the exposure tasks, starting with less frightening situations and progressing to more challenging ones.

Planning and Preparation Worksheets

  1. Exposure Planning Sheet: This worksheet helps plan the specifics of each exposure exercise. It may include:

    • Description of the exposure task
    • Predicted level of anxiety (on a scale of 0-100)
    • Coping strategies to be employed
    • Logistics like location, time, etc.
  2. Cognitive Restructuring Sheet: Before the exposure exercise, some therapists may use this worksheet to help patients identify and challenge any irrational thoughts about the exposure situation.

During Exposure Worksheets

  1. SUDS Monitoring Sheet: The Subjective Units of Distress Scale (SUDS) is often used during exposure to rate anxiety levels at different time intervals. This worksheet helps monitor whether anxiety decreases during the exposure task, which is the ultimate aim of the exercise.

  2. Thought Record During Exposure: This is similar to a standard CBT thought record but is filled out during or immediately after the exposure task. It helps clients identify, challenge, and reframe thoughts they had during the exposure.

Post-Exposure Worksheets

  1. Exposure Debriefing Sheet: After each exposure task, it’s crucial to review what happened, how the person felt, and what they learned. This sheet can include:

    • Actual versus predicted anxiety levels
    • Thoughts and feelings during the task
    • Coping strategies used and their effectiveness
  2. Behavioral Experiments Sheet: For people with OCD or similar disorders, behavioral experiments can be a form of exposure. These experiments test the beliefs about fears (e.g., "If I don’t check the stove, the house will catch fire") by deliberately not engaging in the ritual and recording the outcomes.

  3. Progress Tracking Sheet: Over time, it's useful to track the overall progress of exposure therapy. This worksheet allows both the therapist and client to see how anxiety levels have changed over multiple exposure tasks, offering a tangible sense of achievement.

For a free 101 page CBT workbook sign up in the pop up. For the complete anxiety worksheets bundle (CBT, DBT, Exposure, MBSR Guided Meditations) click here > https://bit.ly/3K07bVV

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