Behavioral Activation Worksheet for Anxiety

Use the tables below to note your daily activities that help deal with your anxiety.

Monday, date:

What fun and engaging activity did you do today?
How did you feel before and after this activity?
What responsibility did you take care of today?^[1]
How did you feel before and after doing this?
What else could you do today to help yourself with anxiety symptoms?

Tuesday, date:

What fun and engaging activity did you do today?
How did you feel before and after this activity?
What responsibility did you take care of today?
How did you feel before and after doing this?
What else could you do today to help yourself with anxiety symptoms?

Wednesday, date:

What fun and engaging activity did you do today?
How did you feel before and after this activity?
What responsibility did you take care of today?
How did you feel before and after doing this?
What else could you do today to help yourself with anxiety symptoms?

Thursday, date:

What fun and engaging activity did you do today?
How did you feel before and after this activity?
What responsibility did you take care of today?
How did you feel before and after doing this?
What else could you do today to help yourself with anxiety symptoms?

Friday, date:

What fun and engaging activity did you do today?
How did you feel before and after this activity?
What responsibility did you take care of today?
How did you feel before and after doing this?
What else could you do today to help yourself with anxiety symptoms?

Saturday, date:

What fun and engaging activity did you do today?
How did you feel before and after this activity?
What responsibility did you take care of today?
How did you feel before and after doing this?
What else could you do today to help yourself with anxiety symptoms?

Sunday, date:

What fun and engaging activity did you do today?
How did you feel before and after this activity?
What responsibility did you take care of today?
How did you feel before and after doing this?
What else could you do today to help yourself with anxiety symptoms?

References

Afaq, S., Uphoff, E., Borle, A. L., Brown, J. V. E., Coales, K., Dawson, S., ... & Zavala, G. A. (2021). Behavioral activation therapy for anxiety disorders in adults. The Cochrane Database of Systematic Reviews,(11), Art. No.: CD015026.

Swainston, J. (2021). 15 Behavioral Activation Worksheets for Depression & Anxiety. Retrieved from: https://positivepsychology.com/behavioral-activation-worksheets/, on January 24, 2024.

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.

[1] For example, making lunch, childcare…