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Anxiety 5
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Anxiety 4-7-8 BREATHING THIS BREATHING TECHNIQUE WILL HELP YOU GAIN CLARITY, MANAGE ANXIETY, AND IMPROVE SLEEP QUALITY. REPEAT 4 TIMES. BREATHE IN THROUGH YOUR NOSE 4 SECONDS NOTES / REFLECTIONS BREATHE OUT THROUGH HOLD YOUR BREATH MOUTH 87 SECONDS SECONDS NOTES / REFLECTIONS NOTES / REFLECTIONS 7
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Anxiety 5-4-3-2-1 TECHNIQUE 5 CALM YOUR MIND AND SOOTHE YOUR SOUL. ACKNOWLEDGE SIGHT AKNOWLEDGE 5 THINGS YOU CAN SEE IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 4 ACKNOWLEDGE TOUCH AKNOWLEDGE 5 THINGS YOU CAN TOUCH IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 3 ACKNOWLEDGE SOUND AKNOWLEDGE 5 THINGS YOU CAN HEAR IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 2 ACKNOWLEDGE SMELL AKNOWLEDGE 5 THINGS YOU CAN SMELL IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 1 ACKNOWLEDGE TASTE AKNOWLEDGE 5 THINGS YOU CAN TASTE IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. NOTES / REFLECTIONS 9
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Anxiety DEFINE THE ANXIETY Anxiety disorders differ from normal feelings of nervousness or anxiousness, and involve excessive fear or anxiety. Anxiety disorders are the most common of mental disorders and affect nearly 30% of adults at some point in their lives. CIRCLE YOUR SYMPTOMS OF ANXIETY PSYCHOLOGICAL PHYSIOLOGICAL Breathing Rapidly Insomnia Irritability Racing Thoughts Feeling weak or tired Headache Increased heart rate Dizzy Anger Confusion Chills/Tremors Stomach Ache Irrational Thoughts Restlessness Depression Chronic Worry DEFINING YOUR ANXIETY THINGS YOU FEEL ANXIOUS ABOUT HOW IT AFFECTS YOU INTENSITY (1-10) 11
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Anxiety ANXIETY WORKSHEET WRITE DOWN THE BEHAVIORS ASSOCIATED WITH YOUR ANXIETY: (EXAMPLES: LEAVING EARLY, CANCELLING, OVER SLEEPING, ETC) 13
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Anxiety ANXIETY CHECK-IN HOW ANXIOUS AM I FEELING RIGHT NOW? SLIGHTLY MILD CAN’T ANXIETY WORRIED STRESS FOCUS ATTACK WHAT CAUSED YOUR ANXIETY? WHAT ARE YOUR THOUGHTS? 15
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Anxiety ANXIETY TRACKER DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME 17
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Stress 19
Stress 4-7-8 BREATHING THIS BREATHING TECHNIQUE WILL HELP YOU GAIN CLARITY, MANAGE ANXIETY, AND IMPROVE SLEEP QUALITY. REPEAT 4 TIMES. BREATHE IN THROUGH YOUR NOSE 4 SECONDS NOTES / REFLECTIONS BREATHE OUT THROUGH HOLD YOUR BREATH MOUTH 87 SECONDS SECONDS NOTES / REFLECTIONS NOTES / REFLECTIONS 20
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Stress 5-4-3-2-1 TECHNIQUE 5 CALM YOUR MIND AND SOOTHE YOUR SOUL. ACKNOWLEDGE SIGHT AKNOWLEDGE 5 THINGS YOU CAN SEE IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 4 ACKNOWLEDGE TOUCH AKNOWLEDGE 5 THINGS YOU CAN TOUCH IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 3 ACKNOWLEDGE SOUND AKNOWLEDGE 5 THINGS YOU CAN HEAR IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 2 ACKNOWLEDGE SMELL AKNOWLEDGE 5 THINGS YOU CAN SMELL IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 1 ACKNOWLEDGE TASTE AKNOWLEDGE 5 THINGS YOU CAN TASTE IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. NOTES / REFLECTIONS 22
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Stress STRESS CHECK-IN HOW I’M FEELING OVERVIEW OF THE DAY INCLUDING GENERAL OUTLOOK HOW I CAN WORK ON MYSELF SMALL STEPS FORWARD 24
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Stress MY STRESS FACTORS STRESS FACTORS STRESS THOUGHTS 26
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Stress STRESS TRACKER Keep track of your stress triggers by using the space below. DATE EVENT MY RESPONSE 28
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Worry 30
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Worry 4-7-8 BREATHING THIS BREATHING TECHNIQUE WILL HELP YOU GAIN CLARITY, MANAGE ANXIETY, AND IMPROVE SLEEP QUALITY. REPEAT 4 TIMES. BREATHE IN THROUGH YOUR NOSE 4 SECONDS NOTES / REFLECTIONS BREATHE OUT THROUGH HOLD YOUR BREATH MOUTH 87 SECONDS SECONDS NOTES / REFLECTIONS NOTES / REFLECTIONS 32
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Worry 5-4-3-2-1 TECHNIQUE 5 CALM YOUR MIND AND SOOTHE YOUR SOUL. ACKNOWLEDGE SIGHT AKNOWLEDGE 5 THINGS YOU CAN SEE IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 4 ACKNOWLEDGE TOUCH AKNOWLEDGE 5 THINGS YOU CAN TOUCH IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 3 ACKNOWLEDGE SOUND AKNOWLEDGE 5 THINGS YOU CAN HEAR IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 2 ACKNOWLEDGE SMELL AKNOWLEDGE 5 THINGS YOU CAN SMELL IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 1 ACKNOWLEDGE TASTE AKNOWLEDGE 5 THINGS YOU CAN TASTE IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. NOTES / REFLECTIONS 34
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Worry WORRY CHECK-IN HOW AM I FEELING RIGHT NOW? SLIGHTLY MILD CAN’T ANXIETY WORRIED STRESS FOCUS ATTACK WHAT TRIGGERED THIS REACTION? WHAT ARE YOU THINKING RIGHT NOW? SMALL STEPS FORWARD 36
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Worry REFRAMING EXERCISE NEGATIVE THOUGHT OR FEAR: HOW OFTEN HAS THIS NEGATIVE THOUGHT OR FEAR BECOME A REALITY? WHY DO YOU BELIEVE YOU CONTINUE TO FEAR/THINK ABOUT THIS? WHAT ARE THE ODDS OF THIS FEAR OR THOUGHT ACTUALLY HAPPENING? COUNTER-THOUGHTS TO THIS FEAR OR NEGATIVE THOUGHT: 38
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Worry THINGS IN MY CONTROL FOCUS ON THE ASPECTS OF YOUR LIFE THAT YOU CAN CONTROL. FILL IN THE THOUGHT BUBBLES BELOW WITH THESE THINGS. 40
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Worry WORRY TRACKER DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME DATE/TIME TRIGGER SYMPTOMS OUTCOME 42
Reframing 43
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Reflection1 4-7-8 BREATHING THIS BREATHING TECHNIQUE WILL HELP YOU GAIN CLARITY, MANAGE ANXIETY, AND IMPROVE SLEEP QUALITY. REPEAT 4 TIMES. BREATHE IN THROUGH YOUR NOSE 4 SECONDS NOTES / REFLECTIONS BREATHE OUT THROUGH HOLD YOUR BREATH MOUTH 87 SECONDS SECONDS NOTES / REFLECTIONS NOTES / REFLECTIONS 45
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Reflection1 5-4-3-2-1 TECHNIQUE 5 CALM YOUR MIND AND SOOTHE YOUR SOUL. ACKNOWLEDGE SIGHT AKNOWLEDGE 5 THINGS YOU CAN SEE IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 4 ACKNOWLEDGE TOUCH AKNOWLEDGE 5 THINGS YOU CAN TOUCH IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 3 ACKNOWLEDGE SOUND AKNOWLEDGE 5 THINGS YOU CAN HEAR IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 2 ACKNOWLEDGE SMELL AKNOWLEDGE 5 THINGS YOU CAN SMELL IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. 1 ACKNOWLEDGE TASTE AKNOWLEDGE 5 THINGS YOU CAN TASTE IN YOUR ENVIROMENT. FOCUS ON EACH THING FOR 5 SECONDS. NOTES / REFLECTIONS 47
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WHAT WOULD YOU LIKE TO CHANGE ABOUT YOURSELF? ARE YOU AFRAID OF CHANGE? IF SO, WHY? HOW WOULD THIS CHANGE BENEFIT YOUR LIFE? WHAT STEPS COULD YOU TAKE TO ACCOMPLISH THIS GOAL? 49
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