Step 1: Identify Your Anxiety Triggers

What situations, people, or thoughts cause you to feel anxious?

- ____________________________

- ____________________________

- ____________________________

Step 2: Rate Your Anxiety

On a scale of 1 to 10, rate how intense your anxiety feels in these situations:

Trigger | Anxiety Rating (1-10)

------------------------|------------------------

|

|

|

Step 3: Grounding Exercise

Try this simple 5-4-3-2-1 technique to ground yourself when feeling anxious. Write down what you notice right

now:

- 5 things you can see: ____________________________

- 4 things you can touch: _________________________

- 3 things you can hear: __________________________

- 2 things you can smell: _________________________

- 1 thing you can taste: __________________________

Step 4: Challenge Anxious Thoughts

Write down a common anxious thought and challenge it:

- Anxious Thought: ________________________________

- Is it 100% true? _________________________________

- What is a more realistic or helpful thought?

_________________________________________________

Step 5: Create a Coping Plan

List 3 healthy coping strategies you can use when anxiety shows up:

1. ______________________________________________

2. ______________________________________________

3. ______________________________________________

Step 6: Practice Self-Compassion

Write yourself a kind message as if you were comforting a friend:

"I know you're feeling anxious, but remember..."

________________________________________________

________________________________________________

Optional: Track Your Progress

Use the space below to journal how you're doing each week.

This week I handled anxiety by:

_______________________________________________

Something that helped me was:

_______________________________________________