Anxiety tracker worksheet

What is the theory behind this anxiety tracker worksheet? 

One technique for self-monitoring is to keep a record of your anxiety. Self-monitoring has a number of benefits. First, measuring mental health symptoms repeatedly provides insights into the symptoms of anxiety as they emerge, and this knowledge can be utilised to enhance relapse prediction or monitor treatment response.

How will the worksheet help?

This worksheet will help clients to keep an eye on their anxiety symptoms. It is beneficial for monitoring the treatment progress and avoiding relapse. It will also help the therapist to make adjustments to the client’s treatment plan as his symptoms change and to monitor their progress.    

How to use the worksheet?  

The therapist psychoeducate client about the importance of self monitoring and provides the worksheet to the client by instructing him to track their anxiety daily.   

Anxiety tracker worksheet

Complete the following table every time you experience anxiety. 

When(Time,Date, Day)What was the Trigger?How your body reacted to it.Your emotional reaction andthoughts.Rate anxiety at that moment from 0-10How did you cope with the situation?How well do you cope with anxiety? Rate on 0-10 scale.

Mark your level of anxiety daily on the graph.

Write the hours of sleep daily to keep track of sleep patterns. 

Hours of Sleep
Quality of sleep


Beiwinkel, T., Hey, S., Bock, O., & Rössler, W. (2017). Supportive Mental Health Self-Monitoring among Smartphone Users with Psychological Distress: Protocol for a Fully Mobile Randomized Controlled Trial. Frontiers in public health, 5, 249. 

How to keep and mood and anxiety chart for panic disorder. (2012, August 29). Verywell Mind.

You can download this worksheet here.

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