Anxiety Worksheets
52 worksheets available. Free to browse, read, and print.
Anxiety Coping Toolkit
Evidence-based strategies for calming your nervous system and managing anxious thoughts
Anxiety Thought Reframing Log
Practice replacing anxiety-producing thoughts with rational, evidence-based alternatives
Brave Steps: A Child's Guide to Facing Fears
Learning to challenge scary thoughts and take courageous action
Breaking the Anxiety-Avoidance Loop
Understand How Avoidance Maintains and Intensifies Anxiety
Build Your Fear Ladder
A graded exposure hierarchy you climb one rung at a time
Building Your Exposure Ladder
A step-by-step framework for creating and tracking an ERP-based fear hierarchy
CBT for Kids: My Thoughts, Feelings, and Actions Log
A CBT Practice Sheet for Young People
Challenging Anxious Thoughts: A CBT Approach
A Structured Approach to Evaluating and Reframing Worried Thoughts
Channeling Worry Into Action
Transform anxious rumination into concrete next steps
Common Presentations of OCD
Recognizing the diverse ways obsessive-compulsive disorder manifests through real-world examples
Compassionate Letter to a Younger You
A structured self-compassion exercise for processing unresolved experiences
Daily Emotion Tracker: Triggers, Responses, and Outcomes
A structured log for building emotional awareness and identifying patterns
Daily Emotional Check-In
Rate Your Current Emotional State
Decision Clarity Worksheet
A structured tool for breaking free from analysis paralysis and making confident choices
Diaphragmatic Breathing for Stress and Anxiety Relief
A step-by-step guide to activating your body's calming response
Evidence-Based Relaxation Skills
Practical techniques for calming the nervous system and reducing stress
Exploring Formative Experiences
How early memories shape present-day patterns of thinking and feeling
Exposure Hierarchy: Building Your Fear Ladder
A step-by-step framework for ranking anxiety-provoking situations from least to most distressing
Exposure Practice Record
A session-by-session log for tracking distress ratings, duration, and outcomes during exposure exercises
Facing Feared Body Sensations (Interoceptive Exposure)
Deliberately bringing on feared body sensations to break the panic cycle
Facing Fears Through Graduated Exposure
A plain-language guide to understanding and applying exposure-based treatment for anxiety
Feelings and Thoughts Sentence Starters for Kids
Expressive prompts to help children communicate worries, strengths, and emotions
Fight or Flight: Understanding Your Threat Response System
How your body protects you and how to regain control
Graded Exposure: A Step-by-Step Guide to Facing Fear
How to plan and run exposure in real life, step by step
Guided Tension-Release Body Scan
A progressive muscle relaxation practice for deep physical and mental calm
How Exposure Actually Works (The Inhibitory-Learning Model)
The modern model of exposure: violating expectations, not just waiting out anxiety
Imaginal Exposure Practice Log
Track your progress as you confront fears through guided visualization
List of Emotions
A categorized reference for recognizing and naming what you feel
Movement as Medicine for the Mind
How Physical Activity Protects and Improves Mental Health
My Anxiety Toolkit Cards
Quick Coping Strategies to Use When Worry Strikes
My Calm-Down Plan
Kid-Friendly Strategies for Managing Worry
My Worry Map
Identifying and Understanding Your Worries
Panic Attack Self-Assessment Log
Track the context, symptoms, and impact of panic attacks to guide treatment planning
Putting Worry in Perspective: A Decatastrophizing Guide
A cognitive restructuring technique for countering worst-case thinking
Recognizing and Releasing Social Safety Behaviors
Understanding how subtle avoidance maintains social anxiety and prevents growth
Recognizing Bipolar Mood Episode Indicators
Common Signs of Mania and Depression
Response Prevention Scripts for OCD
What to say to yourself when the urge to perform a compulsion arises
Sensory Grounding for Trauma Recovery
Evidence-based techniques for anchoring yourself in the present moment
Sustainable Well-Being Activity Planner
Evidence-based practices for cultivating lasting positive emotion
Testing Your Worries Against Reality
Guided Questions for Evaluating Anxious Thoughts
The Habituation Cycle
How avoidance maintains anxiety and why exposure works
The Stress-Performance Connection
Understanding the Yerkes-Dodson Curve and Optimal Arousal
Tracking and Defusing Unwanted Thoughts
A log for noticing, labeling, and releasing intrusive thoughts in relationships
Understanding and Managing Panic Attacks
Evidence-based information about what panic attacks are, why they happen, and how to respond effectively
Understanding and Navigating Loneliness
A Guided Exploration of Social Connection and Disconnection
Understanding Anxiety: Your Brain's Alarm System
How anxiety works, common presentations, and evidence-based strategies for relief
Understanding Obsessive-Compulsive Disorder
How the obsession-compulsion cycle works and the evidence-based treatments that break it
Understanding Postpartum Anxiety
The most common perinatal condition, and the one depression screens miss
Understanding Your Anxiety
Reflective prompts for exploring the role of anxiety in your life
Understanding Your Anxiety Profile
Mapping triggers, symptoms, thoughts, and coping strategies to build self-awareness
Understanding Your Emotional Rhythm
A Guide to Tracking and Interpreting Daily Mood Patterns
Understanding Your Social Anxiety Profile
A self-exploration worksheet for identifying triggers, fears, and the personal impact of social anxiety
Free Anxiety treatment manuals
Complete open-access protocols from sources like SAMHSA, the VA, WHO, and RAND that pair with the worksheets above. Each one links to the official source and states its license, free and legal to use.
CBT for Insomnia (CBT-I) Therapist Manual
A session-by-session therapist guide to CBT-I, the first-line treatment for chronic insomnia, written by Rachel Manber, Jack Edinger, Colleen Carney, and colleagues for the VA's national CBT-I training rollout. It walks through case conceptualization, sleep restriction, stimulus control, cognitive therapy for unhelpful sleep beliefs, and relapse prevention.
TIP 42: Co-Occurring Disorders
SAMHSA's flagship guideline for treating clients who have both a substance use disorder and a mental health condition. The 2020 update walks through screening, assessment, and integrated treatment planning for depression, anxiety, PTSD, bipolar disorder, personality disorders, ADHD, and psychosis alongside addiction.
Problem Management Plus (PM+)
A WHO manual for a brief five-session intervention that helps adults dealing with depression, anxiety, and stress in communities under hardship. It simplifies core CBT strategies, including problem solving, stress management, behavioral activation, and strengthening social support, so trained helpers without specialist degrees can deliver them.
CBT for Psychotic Symptoms (CCI)
A ten-module therapist manual for working with residual psychotic symptoms: engagement and assessment, psychoeducation, cognitive therapy for delusional beliefs, cognitive and coping approaches to voices, behavioural skills, and managing the anxiety and depression that ride along with psychosis. Client handouts are included in the appendix.
Social Anxiety in Schizophrenia (CCI)
A group CBT program for the social anxiety that commonly co-occurs with schizophrenia, blending graded exposure, cognitive work, and social practice in a format adapted for the attentional and symptom realities of psychotic illness.