Anxiety Worksheets

Updated March 09, 2021
Medically Reviewed By: Wendy Boring-Bray, DBH, LPC

If you’re struggling with your mental health, you might be looking for some resources that can help you break the cycle of anxiety. These coping skills can be especially helpful if you experience debilitating symptoms like panic attacks. At BetterHelp, we believe that you deserve to be happy, so that’s why we offer this helpful list of anxiety worksheets that can empower you to cultivate coping skills at home. These worksheets are not meant to serve as a replacement for therapy, but they can provide you with some beneficial relaxation techniques that you can practice on your own.

And if you decide that you’re ready to seek help from a therapist, remember that BetterHelp can connect you with a qualified mental health professional from the comfort of your own phone. A therapist will also give you homework exercises to complete outside of your therapy sessions, so if you do decide to pursue therapy, these worksheets can help you practice challenging your anxious thoughts by using a thought exercise. So, let’s take a look at these worksheets and the symptoms they can help with.

Panic Attack Info Sheet

Have you ever thought about your panic attacks as a paper tiger? Because panic attacks can be so sudden and terrifying, it’s often difficult to slow down and think about anything at all while they’re happening. But knowledge is power, especially when it comes to your mental health. And as this worksheet will show you, educating yourself is the first step to disempowering your panic attacks and helping you reclaim control. As you learn more about the triggers that cause your panic attacks, you’ll be able to anticipate them and reduce your stress anxiety. This worksheet can also help you learn more about treatment options for panic attacks.

The Fight-or-Flight Response

The fight-or-flight response: everybody has one. This innate survival feature helps to keep us safe, but sometimes, it can overreact. When this happens, we experience an overwhelming surge of anxiety and this can prevent us from pursuing activities we enjoy. This is especially true if you have social anxiety. When social situations trigger your fight or flight response, you may feel unable to do everyday things like making a phone call, seeing your friends, or ordering a meal in a restaurant. Validating these anxious thoughts can keep you trapped in a cycle of anxiety, so it’s important to seek help and learn how to break free. This social anxiety worksheet can show you how to tackle your anxious thoughts. It can also offer some helpful deep breathing and muscle relaxation techniques that you can use when you’re feeling anxious.

Sleep Hygiene Handout

Are you familiar with the term “sleep hygiene?” If you aren’t, you might be surprised to learn that “sleep hygiene” doesn’t mean taking a shower before you go to bed! Instead, this concept has to do with the relationship between sleep and mental health. It’s also about the quality of sleep you’re getting. If you don’t sleep very well or don’t sleep for very long, you can experience an increase in anxiety, negative thinking, and panic attacks. So, it’s important to learn about the relationship between sleep and mental health and follow this worksheet’s tips for improving your sleep!

Relaxation Techniques

Whether you struggle with panic attacks or social anxiety, these relaxation techniques can help you. This worksheet explores the impact of anxiety on your body and provides some mindfulness and meditation exercises that can improve your anxiety symptoms. In this worksheet, you’ll learn about deep breathing exercises that can help you stay in the present moment. You’ll also learn about cognitive distortions, irrational thoughts, and other symptoms of anxiety. This worksheet also provides practical tips for breaking the cycle of anxiety by challenging anxious thoughts.

The four worksheets on this list are only a small sample of the mental health worksheets that BetterHelp recommends. And although these exercises are not meant to be used as a substitute for therapy, they can help you learn more about mental illness and the treatment options that are available to you. If you’re currently struggling with social anxiety, panic attacks, or poor sleep hygiene, you can use these worksheets to develop practical coping skills at home. And if you’d like to delve beyond the resources these worksheets can offer, remember that you can use BetterHelp to connect with a therapist online.

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