Anxiety & Panic
GAD, panic, social, health, phobias.
18 worksheets
Printable worksheets
PDFs and fillable handouts.
- 'What If' WorksheetTurn a spiral into a decision
- Anxiety Avoidance HierarchyA ladder from easiest to hardest
- Anxiety Maintenance MapThe ecosystem keeping anxiety alive
- Anxiety Physical Symptoms LogAnxiety lives in the body first
- Anxiety-Specific Thought RecordProbability, cost, coping
- Decatastrophizing WorksheetWalk the worst case to the end, then rewrite it
- GAD-7 Symptom Diary14 days of daily symptom load — track it as it happens, not from memory
- Graded Exposure HierarchyThe ladder — one rung, repeated until boring
- Health Anxiety Loop ChecklistInterrupt reassurance-seeking
- Interoceptive Exposure WorksheetFeared body sensations, on purpose
- Panic Attack ProtocolWhat to do in one — printed, findable
- Panic Attack WorksheetPhysical sensations, feared meaning, evidence against, plan for the next attack
- Safety Behavior AuditThe coping that keeps the fear alive
- Safety Behavior Drop PlanFear stays alive because checking keeps proving it real
- Social Anxiety Rules WorksheetBreak one rule as a behavioral experiment
- Specific Phobia Exposure PlanLadder + rules for a fast responder
- Worry Log WorksheetSeven days of worry, outcome, and whether the worry was warranted
- Worry Postponement WorksheetSchedule the worry — don't fight it