Anxiety worksheets for adults (Top 3)

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This page provides effective anxiety worksheets to help adults cope with anxiety as well as manage their mental wellbeing. 

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

What are anxiety worksheets for adults?

Anxiety worksheets for adults are worksheets and exercises that can be used in the form of self-help exercises or also in therapeutic and clinical settings under the guidance of a professional mental health practitioner. 

These worksheets have been designed to help individuals identify triggers, identify where they feel anxiety or how they physically experience anxiety in a bid to help individuals develop more awareness about how anxiety affects their lives. 

These anxiety worksheets also help adults deal with anxiety with helpful coping skills, and manage the symptoms of anxiety as well as work though anxious thoughts by rationalising. 

What is anxiety?

Anxiety refers to the body’s natural response to stress and it involves a fear or apprehension of a possible threat. 

It is a normal response that many people have as a mechanism developed to help people survive and it is what triggers our flight or fight response in the face of danger.

However, when there is no apparent threat and this state of apprehension is caused by triggers that are inappropriate to the anxious response or this state persists for more than six months, it could be possible that the anxiety has developed into a disorder or that in its indication of a negative state of well-being. 

Anxiety feels different and it depends on the person experiencing it. Anxiety can manifest in the form of butterflies in your stomach to a racing heart or in more severe cases people feel out of control and experience physical symptoms. 

Some of the symptoms of anxiety include:

  • increased heart rate
  • Excess perspiration
  • Rapid breathing
  • Restlessness
  • Trouble concentrating
  • Difficulty falling asleep
  • Nightmares or sleep terrors
  • Intrusive thoughts about a possible or imagined threat. 

You might also experience anxiety in the form of a panic attack where an individual shows obvious physical and emotional symptoms of anxiety and panic. 

Anxiety triggers worksheet

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 judgement or criticism towards yourself- everyone has some sort of trigger than instil fear in them and identifying them is the first thing you can do for yourself. 

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Where does it feel? Worksheet

What does this worksheet do?

This worksheet is designed to help an individual identify where they feel anxiety in their bodies.

It also allows the individual to identify what happens in their body as a result of their anxiety as well as how intense their physical reactions are as a way to help individuals develop awareness. 

How will this worksheet help?

Identifying your emotions is the first step of regulating it in healthy ways- this also involves identifying it in your body so as to help yourself get acquainted with it. 

By allowing an individual to engage with this worksheet will help them identify what they are feeling, how they are feeling it and as they become familiar with it, they can assert control by seeking out healthy strategies to deal with it. 

How to use this worksheet?

To work with this worksheet, think back to when you were last anxious and make a note of how your body reacted. 

Make a note of where you felt your anxiety , it could be in your chest where your heart was beating hard and fast or it could be in your fists.

Make a note of where you felt it and also the intensity of the anxiety that you felt in your physical body. 

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Dealing with anxiety worksheet

What does this worksheet do?

This worksheet has been designed to enable individuals to deal with their anxiety by understanding how triggers impact their thoughts and behaviours.

This worksheet invites individuals to develop an awareness of how anxiety affects their thoughts which in turn affects their behaviour and challenges individuals to engage in more helpful behaviours. 

How will this worksheet help?

This worksheet helps individuals to replace anxiety behaviours such as avoidance, reactions etc and replace them with more helpful behaviours that involves mindfully dealing with anxious thoughts by engaging in positive and helpful behaviours such as calming techniques, rationalising etc. 

How to use this worksheet?

You use this worksheet, make a note of a triggering event that caused anxiety, make note of the thoughts that arose and how these anxious thoughts affect your behaviour. 

Next, make a note of what are some helpful behaviours that you can engage in that can help deal and manage anxiety. 

Anxiety management worksheet

What does this worksheet do?

This worksheet has been designed to be used by adults to empower them to use healthier and more helpful coping strategies to manage their anxiety.

This worksheet invites individuals and adults to take matters into their own hands and manage anxiety by selecting various stages that they can apply in their day to day life to cope with their anxiety. 

How will this worksheet help?

This worksheet helps individuals apply effective coping strategies to cope with anxiety and develop an itenary of coping skills that they can use on a daily basis to manage anxiety.

How to use this worksheet?

You can use this worksheet to develop an itinerary of effective coping skills to help yourself cope with anxiety. 

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Tackling anxious thoughts Worksheet

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. 

You can access this worksheet here

References

Holland.K. Everything You Need to Know About Anxiety. Healthline. Retrieved on 17th January 2022. https://www.healthline.com/health/anxiety

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