What is the theory behind this Anxiety management worksheet?
Everybody goes through periods of anxiousness throughout their lives. It’s a typical response to challenging or strange circumstances. Numerous self-help techniques have been suggested for anxiety, according to research, and they have been shown to reduce the symptoms of mild anxiety.
How will the worksheet help?
The coping skills are required to manage anxiety. The worksheet will give awareness to the client about some simple anxiety management skills that will help in anxiety management. It is a toolkit for clients that can be used to manage anxiety.
How to use the worksheet?
This worksheet can be used by a therapist during the session or given to clients as homework. The therapist instructs clients to practise these activities religiously to manage anxiety. Client will make his anxiety management weekly schedule after learning anxiety management skills.
Anxiety management worksheet
Practice deep breathing daily. Remember the 5-5-5 rule. Inhale for 5 seconds, hold for 5 seconds then exhale by count of 5. Do this 2-3 times a day or whenever you feel anxious.
Make yourself comfortable by sitting in a quiet place. Close your eyes. Slowly tense all muscles of the body from head to toe then relax. Let the anxiety move out from the body.
Maintain the anxiety log by keeping the record of your anxiety trigger, thoughts, physical & emotional symptoms, Behavior and the consequences of that behaviour.
|Challenge your Negative thoughts|
Instead of assuming the worst when faced with an uncertain circumstance, try to consider alternative interpretations. Consider the evidence for and against the accuracy of your hypothesis.
|Take care of Physical Health|
Have a proper quality sleep. Have a healthy diet. Maintain a proper water intake. Be active. Do a 30 minute walk daily.
Be present in the here and now. Try mindfulness walk, mindfulness easting or mindfulness breathing. Remember to keep practising as the practice makes the man perferct.
|Keep your social bucket full|
Build strong social connections. Spend time with family members or friends. Plan outings with them or call them. Share your feelings with the one whom you trust.
Learn to manage your time. Categorise your works according to priority. Try to complete work before the deadline. Put things into a schedule but be flexible in following it as we are human not the robot.
|Decision Making |
Stay calm and relax. Analyse the situation by using your wise mind. Make a balance sheet and do cost benefit analysis of your situation.
|Focus on positives|
Try to focus on positive things in your life. See the positive aspects to situations and celebrate the little positivity in your life.
Anxiety management weekly schedule
After learning anxiety management skills, make your own anxiety management weekly schedule.
|Day||Activity||How effective the activity was for your anxiety management|
Morgan, A. J., Chittleborough, P., & Jorm, A. F. (2016). Self-help strategies for sub-threshold anxiety: A Delphi consensus study to find messages suitable for population-wide promotion. Journal of Affective Disorders, 206, 68-76.
10 strategies for managing anxiety. (n.d.). Anxiety, depression and suicide prevention support – Beyond Blue. https://www.beyondblue.org.au/the-facts/anxiety/treatments-for-anxiety/anxiety-management-strategies
You can download this worksheet here.