Anxiety & worryClinical handoutPrint · PDF · Word
Anxiety coping skills checklist
Breathing, grounding, thought skills, and when to use each — client-friendly one-pager.
When to use: Psychoeducation + homework menu at start of CBT for anxiety.
Breathing, grounding, thought skills, and when to use each — client-friendly one-pager. Use the worksheet in session or as homework. Preview the layout on the right — tap it or choose View full preview below for the complete on-screen version.
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Circle skills you will practice this week. Use in order: body first, then thoughts, then action.
Body
- ☐Paced breathing (4-2-6)
- ☐5-4-3-2-1 grounding
- ☐Cold water on face / hold ice (brief)
- ☐Walk 10 minutes
Thoughts (CBT)
- ☐Worry exploration worksheet
- ☐Thought record
- ☐Decatastrophizing
- ☐Scheduled worry time (15 min/day)
Action
- ☐One approach behavior (exposure step)
- ☐Call safe support person
- ☐Problem-solve one concrete step
My plan this week
Related resources
- Anxiety & worryExploring your worriesStructured worry time: probability, evidence, and coping — for GAD-style rumination.
- Anxiety & worryExposure hierarchy (SUDS)Rank feared situations 0–100 and plan gradual steps — anxiety, OCD, and phobias.
- Anxiety & worryExposure session logLog each exposure practice: task, peak fear, duration, learning — separate from hierarchy planning.
- Anxiety & worryPanic & body sensations logTrack triggers, body cues, and feared outcomes — foundation for interoceptive work.
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