Anxiety Worksheet for Adults

Identifying Anxiety        

Describe a recent situation where you felt anxious. What were you thinking and feeling?

What physical sensations did you notice during this anxious episode?

Understanding Triggers        

What specific events or interactions trigger your anxiety? List them.

How do these triggers impact your thoughts, feelings, and behaviors?

Challenging Thoughts        

Identify one anxious thought you frequently have. What evidence supports this thought? What evidence contradicts it?

Can you reframe this thought more positively or realistically?

Coping Strategies        

List three coping strategies you can use when feeling anxious.

Reflect on a time you successfully managed your anxiety. What did you do? How did it make you feel?

Mindfulness Practice        

Practice mindfulness for 5 minutes. Focus on your breath or surroundings. What did you notice?

How can incorporating mindfulness into your daily routine help manage your anxiety?

Additional Notes

References

  1. Beck, A.T. (1979). Cognitive Therapy of Depression. New York: Guilford Press.
  2. Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the wisdom of your body and mind to face stress, pain, and illness. New York: Delta.
  3. Hofmann, S.G., Asnaani, A., Vonk, I.J.J., Sawyer, A.T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427-440.

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.

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