Anxiety Management Worksheet
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Focus Plan
Step 1: Define the task
Write one task you need to complete this week. For example, "clean the house for guests."
Step 2: Break the task into smaller parts
Breaking a large task into smaller parts makes it feel more manageable. "Clean the house" might sound daunting, but "wash dishes" and "do laundry" seem easier to handle.
| Task Parts | Time Required |
|---|---|
| 1 | |
| 2 | |
| 3 | |
| 4 | |
| 5 |
Step 3: Create a schedule
Schedule the task for a specific time, or link it to a daily activity (e.g. "do the laundry when I get home"). Also, plan how you will remember to work on the task (e.g. "set a phone reminder").
| Schedule | Reminders |
|---|---|
About This Template
A CBT-based worksheet for managing anxiety in the moment. Guides you through identifying the anxious thought, examining evidence for and against it, rating anxiety level, choosing a coping strategy, and re-rating after the exercise. Includes a list of grounding techniques and breathing exercises.