How to deal with anxiety worksheet

What is the theory behind this How to deal with anxiety worksheet?

Along with negative thoughts and feelings, anxiety is often accompanied by unpleasant physical symptoms. With time our body becomes used to this tense jittery state just as our mind becomes habitual of automatic negative thoughts. Relaxation techniques are meant to slow us down both mentally and physically.

How will the worksheet help?

The worksheet includes two techniques namely Breathe in.. breathe out and 54321 Method, which activates parasympathetic nervous system. It will help clients become more aware of their physical self and give a much-needed pause to racing anxious thoughts. It is best to practice these techniques daily.

How to use the worksheet?

Instruct the client to complete the worksheet during the week at home. Practice the given relaxation techniques given below. Rate your distress level both before and after to evaluate the effectiveness these techniques:

How to deal with anxiety worksheet

Rate your current level of distress:

Low distress12345High distress

Which technique was the most helpful? ___________________________

How do you feel after practicing it?

Low distress12345High distress


Esch T, Fricchione G.L. & Stefano G. B. (2003) The therapeutic use of the relaxation response in stress-related diseases. Med Sci Monit, 9(2).

You can download this worksheet here.

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