Countering Anxiety Worksheet

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Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes (e.g., blood pressure).

When countering anxiety, individuals are asked to recognize thoughts and experiences that elicit an unwanted response and record another rational response to that situation.

What Are The Theories Behind This Worksheet?

  1. Cognitive Behavioral Therapy (CBT) 

CBT is a type of psychotherapy used to help individuals improve distorted thoughts and behavioral patterns associated with mental health conditions such as anxiety. 

CBT helps individuals identify negative thought patterns, learn how to regulate responses to anxiety-producing situations, and develop healthy coping strategies.

  1. Art Therapy

Research shows that art therapy has a positive effect on individuals with mental health conditions including anxiety.

Art therapy combines psychological therapy with art-making (e.g., painting, drawing) to help people manage stress and express themselves without verbal communication.

  1. Exposure Therapy

This therapy exposes individuals to situations or objects that cause anxiety. Through repeated exposure, individuals acquire an increasing sense of control over the situation and their anxiety diminishes.

How Will This Worksheet Help You?

This worksheet is intended to help individuals practice alternative ways to look at a single event and develop healthy coping strategies.

How Should You Use This Worksheet?

This worksheet should be used by individuals who experience patterns of overthinking, distorted thoughts, obsessions, or self-doubt. 

This worksheet can also be used as a self-evaluation kit to learn, control and counter anxiety.

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Help Guide. (© 1999 – 2022). Therapy for Anxiety Disorders. Available at: [Accessed December 14, 2022]


Psych Central. (© 2005 – 2022). All About the Cycle of Anxiety: What it is and How to Cope. Available at: [Accessed December 01, 2022]