Current Light on Anxiety clients are in invited to use this secure anxiety tracker tool, to assist in gaining a more objective perspective on anxious moments as they unfold. Note: this form will be reviewed with your Light on Anxiety therapist(s) at your next scheduled appointment.
What was I doing moment before anxiety episode began?
Any obvious triggers?
Anxiety level ( 0-10)
feelings of losing control
tightness in chest
tingly feelings in hands or feet
difficulty thinking clearly
tension /tight feeling in or around head
Unhealthy coping behavior I am feeling urge to engage in (i.e. avoidance, fleeing, compulsions, reassurance seeking, etc.)
One healthy coping behavior I can engage in to assist in moving through this difficult moment would be to:
Move my body ( i.e.stand up, run up stairs, jumping jacks, push up, walk around block, walk to water fountain)
Suck on ice cube, drink hot tea, eat mint, crunch on carrot
Play stimulating game on phone for 5 minutes
Smell a candle or flower or other pleasant smell
Use each sense to notice 1 thing you see, 1 thing you hear, 1 thing you smell, 1 thing you can touch, 1 thing you taste
1 minute of mindfully attending to external object
1 minute of slow, gentle, diaphramatic breathing
Read a book
Call a friend or talk to a stranger (as long as conversation is not unhealthy reassurance seeking)
My own idea for a healthy coping behavior I can engage in:
Anything else you'd like me to know?
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