Anxiety triggers worksheets (Top 3)

This page will provide you with some effective Anxiety Trigger worksheets to help them identify triggers and regulate your thoughts and emotions effectively. 

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are Anxiety Trigger Worksheets?

Anxiety trigger worksheets are used under the guidance of a therapist-mental health provider- in sessions or during personal home practice assigned by your therapist, 

It allows you to engage in one of the first steps in coping with anxiety that is to identify one’s triggers and cues to help you understand what causes anxiety in you and what areas need to be addressed to help manage anxiety. 

These worksheets help you identify triggers, understand what they are, and also guide you in developing strategies that can help you cope with the triggers. 

What are Anxiety Triggers?

Anxiety is a normal experience as a result of external stressors and can manifest in terms of worry, restlessness, and fear. It is additive if it helps you be motivated and also protects you from dangerous situations. 

However, anxiety becomes maladaptive when it impacts your daily life, your job, and your relationships. 

When it comes to anxiety, it is often triggered by Specific situations, events, and objects that lead to feelings of worry or fear that might be inappropriate with respect to the situation. 

These triggers can be external events like an exam, or internal stimuli like a physical sensation or a thought and emotion. 

These triggers can be part of our daily lives without our awareness and can lead you down a spiral of anxiety that is unhealthy and even dangerous. 

Let us look at some worksheets related to Anxiety triggers that can help you identify triggers and manage them.

Identifying triggers worksheet

The first worksheet we are going to look at is one that helps you identify the triggers that lead to anxiety. 

What does this worksheet do?

This worksheet when done correctly and with mindful attention and reflection allows you to sit down and reflect on your day to day life and identify what triggers anxiety. 

It requires intentional reflection on what creates fear and worry in your mind and listing them down so as to develop an awareness. 

How will this worksheet help?

By intentional reflection to identify these triggers- no matter how small and silly they might seem- these worksheets can help you develop an awareness of these events, situations, people, and objects. 

Developing an awareness of triggers can help you regulate your behaviours, thoughts, and feelings surrounding these triggers so that they are more adaptive than engaging in negative thought spirals about these triggers. 

Awareness also allows you to avoid what can be avoided or engage in mindful behaviours when faced with these triggers. 

How to use this worksheet?

To use this worksheet, the first thing you can do is to find a safe space that allows you to reflect on your day to day life. 

Take a moment to think about when was the last time that you were anxious- it could be right now as you look at the paper before you or it could be going to the store, or sitting for an exam. 

Write it down without any judgment or criticism towards yourself- everyone has some sort of trigger than instill fear in them and identifying them is the first thing you can do for yourself. 

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Rating Anxiety Trigger Worksheet

The next thing you can do is to rate your triggers to understand the intensity of what you are feeling, 

What does this worksheet do?

This particular worksheet helps you to identify the intensity of each trigger that causes anxiety. 

By rating your anxiety triggers, you can develop an awareness of what induces anger the most or what situations you fear the most as a way to help you understand your anxious feelings. 

How will this worksheet help?

By rating your anxieties, this worksheet can help you develop awareness of how intensely you are experiencing anxiety so that you can pick and choose what strategy would work best for a particular trigger.

By rating them, you can also develop a hierarchy of what is most maladaptive and what impacts you and your life the most so that you can mindfully work towards doing with these particular triggers first. 

How to use this worksheet?

To use this worksheet, take a moment to sit down and reflect on each trigger that you have identified in the earlier worksheet.

Make a list of them and create a 10 point scale with 10 being the highest intensity of anxiety you feel when confronted by this trigger. 

Next, reflect on any situation where you have confronted this trigger and rate them from a  scale of 1-10. 

Make a mental note of the highest rated trigger and address this trigger in therapy or by yourself using other strategies. 

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Tackling anxious thoughts Worksheet

When you identify a trigger, the next thing you need to know is that anxiety arises because of anxious thought and to cope with triggers involves coping with these thoughts. 

You can access this worksheet here

What does this worksheet do?

This particular worksheet is designed to help you tackle your anxious thoughts that are a result of your anxiety triggers. Often these thoughts are irrational and illogical, 

Tackling Anxious Thoughts worksheet can help bring you attention to these irrational thoughts and help you replace them with more rational and realistic ones.

How will this worksheet help?

Because your anxiety is aggravated by irrational and unrealistic thoughts, this worksheet can help you look at a senariour or a trigger in more objective ways by considering the worst outcome you can possibly imagine. 

It also invites you to consider the best outcome and the most realistic outcomes which can help you develop an awareness that there are other ways this trigger can play out. 

It also helps you to understand that even if the worst possible outcome becomes a reality, it might not affect you to the extent you are expecting and thus help you feel hopeful instead of fearful.

How to use this worksheet?

To use this worksheet you have to understand that objectivity is key. While your anxious emotions can be overwhelming, training yourself to look at things in rational and objective ways can help you develop a more adaptive thought pattern 

Take a moment to consider a trigger and write it down on the worksheet- it can be an event or a scenario playing out.

Next, write the worst possible outcome, followed by the best, and also the most likely outcome- realistically speaking. 

You should already be feeling a little hopeful about this scenario but if you are still struggling with the “what if the worst thing happens?”

Envision it happening and ask yourself how great it’s impact will be on your life- will it be as catastrophic as you imagine it to be or will you forget about it in a few weeks time?

Finally, based on these reflections, write down your anxious thoughts which are irrational and in another column write down what are adaptive thoughts that crop up when doing this exercise which are rational and objective. 

Dealing with Anxiety Trigger Worksheet

Now that you have learned how to rationalize these anxious thoughts as a result of anxiety triggers, the next thing you can do is to develop strategies that can help you cope with these triggers. 

What does this worksheet do?

This worksheet is designed to help you think over possible healthy strategies that can help you cope with a trigger and bring to your awareness that while you have no control over your triggers, you have control over how you react to it. 

How will this worksheet help?

By developing strategies and listing them down, this work sheet might help you develop an awareness that you have a choice of how you can react to a trigger. 

This realization that you have a choice can help you feel like you have options over which you have power over- thus help you feel like you do have control over your behaviours and instill hope.

How to use this worksheet?

For this exercise, you need to be able to understand that while you do not have control over your triggers- events, people, objects- you have full control over your behaviours, thoughts, and feelings. 

You are powerful in the way you choose what to engage with and what to avoid. 

Sit down and write a list of these triggers, rate them, and make a note of the thoughts that come with it as per prio worksheets mentioned.

Next, take a moment to understand that you have plenty of choices as to how to behave when you come across these triggers. 

Now, note down the strategies you can use against these triggers in each column. These strategies can be something taught by your therapist or something you have learned online or from a book.

Make sure you take time to consider what works best for you, meaning that it should help calm you down and at the same time be healthy. 

For example, strategy cannot be taking a smoking break because it can affect your health in the long run. 

Rather it can be something like- deep breathing, going out for a walk, listing to music you like, talking to a friend, curling up in your blanket, and also engaging in worksheets that help you rationale your thoughts like the “tackling anxious thoughts worksheet”.

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