My Anxiety Management Worksheet

Step 1: Identify the Trigger

Describe what is happening right now or what just occurred.

  • What situation triggered your anxiety?

Step 2: Check in with Your Body

Anxiety is highly physical. Check the symptoms you are experiencing right now:

  • Racing heart / palpitations
  • Tightness in the chest
  • Rapid or shallow breathing
  • Sweating or cold hands
  • Muscle tension / clenched jaw
  • Nausea / butterflies in stomach
  • Fidgeting or restlessness

 Step 3: Catch the “Anxious Thought”

What is your brain telling you will happen? Identify the worst-case scenario.

  • The Automatic Thought: “If this happens, then…” or “What if…”

Step 4: Put the Thought on Trial

Look at the facts, not your feelings. Answer these questions objectively:

  1. What hard evidence do I have that this thought is 100% true?
  2. What evidence do I have that this thought might NOT be true? (Past experiences, facts, strengths)
  3. What is the actual worst that could happen, and how would I handle it?
  4. What is the best that could happen?
  5. What is the most realistic or likely outcome?

Step 5: Formulate a Balanced Thought

Rewrite your original thought based on the reality of the situation. My New Perspective: (e.g., “I feel nervous, but I am prepared and I have handled tough things before.”)

Step 6: Choose Your Next Action

Pick ONE small, manageable thing you can do right now to move forward.

  • Ground myself: Do the 5-4-3-2-1 sensory exercise.
  • Breathe: Do 4-7-8 box breathing for two minutes.
  • Shift focus: Step away and change my physical environment.
  • Take action: Complete one tiny step toward solving the actual problem.
  • My specific action step right now is: