Anxiety Cycle Worksheet

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What is the theory behind the Anxiety cycle worksheet?

Anxiety is the result of any fearful situation that is characterized by different cognitive, physiological, and behavioral symptoms. When we are in an anxious situation, we try to look for solutions to avoid the situation. When the anxiety situation is avoided through anything (e.g, drugs, physical avoidance, or distraction), we feel relief. However, this relief is not long-term, and in the next situation, you are reinforced to use the avoidance mechanism. This avoidance behavior strengthens your anxiety and you get into this vicious cycle. To break this cycle, we need to learn our avoidance patterns and work on our anxiety. 

How can this worksheet help you?

This worksheet can help you in the following ways.

  1. This worksheet will be helpful in identifying your triggers and anxiety-provoking situations.
  2. You will get to know how you feel and what thoughts came to your mind in an anxiety-provoking situation.
  3. Further, you can identify the unhelpful avoidance behaviors that help you for time being but reinforce the avoidance coping style for the next time. 
  4. By completing this worksheet you will get an understanding of what are your avoidance patterns and how they are reinforcing you to avoid such situations again and again and unfortunately strengthening your anxiety.

How to use this worksheet?

This worksheet can be completed when you are free from your daily tasks. Read every item carefully and answer according to how you respond to anxiety situations. Think of different scenarios where you escaped or avoided the situation in order to reduce your anxiety and how did these escaping behaviors affect you. Rereading this worksheet after completing can help you make sense of your unhealthy coping style and its role in maintaining your anxiety

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