Exposure-based anxiety worksheets that actually teach the brain.
Ten worksheets across the anxiety spectrum — panic, GAD, social, health, phobia — grounded in exposure, response prevention, and cognitive work. Free, printable, and designed for real clinical use.
Panic Attack Protocol
What to do in one — printed, findable
Concrete in-attack steps and post-attack log to reduce fear of fear over time.
Worry Postponement Worksheet
Schedule the worry — don't fight it
Evidence-based GAD tool: postpone worries to a scheduled window; log which survive to the window.
Safety Behavior Audit
The coping that keeps the fear alive
Inventory safety behaviors, name their function, and design a drop-one experiment.
Graded Exposure Hierarchy
The ladder — one rung, repeated until boring
Build an anxiety hierarchy with SUDs and repetition rules; boredom is the criterion for moving up.
Social Anxiety Rules Worksheet
Break one rule as a behavioral experiment
Surface the rigid rules that drive social anxiety and design one behavioral test to disconfirm one.
Health Anxiety Loop Checklist
Interrupt reassurance-seeking
Cut the sensation → catastrophic → reassurance loop; agree a check-in schedule with the doctor.
Interoceptive Exposure Worksheet
Feared body sensations, on purpose
Structured provocation of panic-adjacent sensations to teach the brain they're uncomfortable, not dangerous.
Specific Phobia Exposure Plan
Ladder + rules for a fast responder
Full phobia exposure protocol with SUDs tracking and rules of adequate dosing.
Anxiety-Specific Thought Record
Probability, cost, coping
Rework anxious thoughts by rating probability, cost, and — often missing — coping capacity.
Anxiety Maintenance Map
The ecosystem keeping anxiety alive
Map triggers, avoidance, safety behaviors, reassurance, and lifestyle inputs — pick one link to target.
Decatastrophizing Worksheet
Walk the worst case to the end, then rewrite it
Test the odds, plan the coping, and land on a more accurate version of the story anxiety keeps looping.
Anxiety Avoidance Hierarchy
A ladder from easiest to hardest
Build a personalized fear ladder with predicted vs actual SUDS and pick one rung to climb this week.
Anxiety Physical Symptoms Log
Anxiety lives in the body first
Track sensation, trigger, and story for a week — the pattern becomes visible enough to interrupt.
Safety Behavior Drop Plan
Fear stays alive because checking keeps proving it real
List every small safety behavior and drop one on purpose. Predict, act, and let the data update the belief.
'What If' Worksheet
Turn a spiral into a decision
Follow one what-if chain to its actual end, sort likely from fantasy, and rewrite it into an answerable question.
GAD-7 Symptom Diary
14 days of daily symptom load — track it as it happens, not from memory
Daily 14-day log of rough GAD-7 total, loudest symptom, and what was happening. Turns the 2-week recall the GAD-7 asks about into contemporaneous data — reveals what days spike and what days don't.
Panic Attack Worksheet
Physical sensations, feared meaning, evidence against, plan for the next attack
Panic attack management: physical sensations named, feared meaning identified, evidence against the feared meaning, and the plan for the next attack. Before/after belief ratings.
Worry Log Worksheet
Seven days of worry, outcome, and whether the worry was warranted
Seven-day worry log: the worry, intensity 0–10, what actually happened, whether the worry was warranted. Prediction-vs-outcome gap becomes visible.
Frequently asked questions
Do these replace treatment for panic disorder or GAD?+
No — they support first-line CBT protocols. Interoceptive exposure in particular should be done with clinician support if there are relevant medical concerns.