Behavioral Activation Worksheet for Anxiety

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What is the theory behind this worksheet?

Behavioral activation serves as a technique utilized in cognitive-behavioral therapy (CBT) and various other behavioral therapies, particularly in the initial stages of treating depression. 

During behavioral activation, clients collaboratively devise a particular plan to engage in activities that foster well-being. These activities, such as completing household chores, taking a walk, or reaching out to a friend, may seem simple but can be challenging for someone with depression. 

Applying behavioral activation for the treatment of anxiety disorder is a relatively recent idea. The suggested mechanisms for easing anxiety symptoms involve reinforcing positive behaviors and self-monitoring. 

These strategies have demonstrated efficacy in enhancing an individual’s sense of control and predictability over their environment, consequently reducing self-focused attention, such as rumination.

How will the worksheet help?

The worksheet will help you to increase your sense of control and predictability during daily life and to focus on your achievements during each day and the experiences that were good and fun for you. In this way, you will distract yourself from unhelpful thoughts that trigger anxiety symptoms.

How to use the worksheet?

Print the worksheet and keep it somewhere where you can see it so you are reminded to make notes every day. After completing the first week, talk about your observations and conclusion with a close friend or a therapist.

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Afaq, S., Uphoff, E., Borle, A. L., Brown, J. V. E., Coales, K., Dawson, S., … & Zavala, G. A. (2021). Behavioral activation therapy for anxiety disorders in adults. The Cochrane Database of Systematic Reviews,(11), Art. No.: CD015026.


Swainston, J. (2021). 15 Behavioral Activation Worksheets for Depression & Anxiety. Retrieved from:, on January 24, 2024.