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.
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.