Match the worksheet to the presentation
| Presentation | First-line worksheet | Second worksheet |
|---|---|---|
| Generalised worry | Worry Time | Thought Record |
| Panic attacks | Panic Attack Plan | 5-4-3-2-1 Grounding |
| OCD | OCD Cycle + ERP Hierarchy | Response Prevention Log |
| Social anxiety | Behavioural Experiment | Cognitive Distortions Reference |
| Trauma-linked anxiety | Window of Tolerance | Grounding + Safe Place |
Body-first: the down-regulation sheets
- 5-4-3-2-1 Grounding — the sensory anchor for spiralling anxiety. Two minutes, memorable, works in a car park.
- Panic Attack Plan — pre-written script so the client isn't inventing coping while dysregulated.
- TIPP (from DBT) — for panic that grounding can't touch.
Mind-first: the restructuring sheets
- Worry Time — schedule worry into a 15-minute window; postpone everything else to the slot.
- Thought Record — for the specific catastrophising thought.
- Cost-benefit — for the worry itself: what is the cost of continuing to run it?
Behaviour-first: reducing avoidance
- Behavioural Experiment — test the feared prediction with a specific, small, this-week action.
- ERP Hierarchy (OCD, phobias) — laddered exposure list with SUDS ratings.
- Response Prevention Log — track the compulsion that was skipped, not the one that was done.
Worksheets
- Worry Time →
Schedule worry into a 15-minute window.
- Panic Attack Plan →
Pre-written coping script.
- 5-4-3-2-1 Grounding →
Sensory anchor for spiralling anxiety.
- Thought Record →
For the catastrophising thought.
- OCD Cycle →
Trigger → obsession → anxiety → compulsion → relief.
- ERP Hierarchy →
Laddered exposure list with SUDS.
- Response Prevention Log →
Track compulsions that were skipped.
- Window of Tolerance →
For trauma-linked anxiety.
- Behavioural Experiment →
Test the feared prediction.
- TIPP Skill Card →
When grounding isn't enough.
Frequently asked questions
What worksheet helps most with anxiety?+
It depends on the presentation. For generalised worry, Worry Time is the highest-leverage single sheet. For panic, the Panic Attack Plan. For OCD, ERP Hierarchy. Match the sheet to the anxiety subtype rather than picking one generic 'anxiety worksheet.'
Are these anxiety worksheets suitable for teens?+
Most are. The 5-4-3-2-1 grounding, Worry Time and Thought Record work with teens age 12+ without adaptation. ERP work with teens should involve parents.
How often should a client complete an anxiety worksheet?+
For active anxiety: one worksheet per meaningful trigger, plus a daily tracker. Aim for three to five entries per week between sessions. Fewer than three and there's not enough data to work with; more than daily and the sheet itself becomes a compulsion.