Anxiety & worryClinical handoutPrint · PDF · Word
Sleep hygiene & worry time (CBT-I lite)
Wind-down, stimulus control basics, and parking worries before bed.
When to use: Insomnia maintaining anxiety or depression — CBT-I lite adjunct.
Wind-down, stimulus control basics, and parking worries before bed. 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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- ☐Same wake time daily (±30 min)
- ☐Bed for sleep & intimacy only — not worry scrolling
- ☐Wind-down 30–60 min (dim light, no heated talks)
- ☐Worry jot pad — park concerns until tomorrow
- ☐Leave bed if awake ~20+ min; return when sleepy
Sleep log (optional week)
| Date | Bedtime | Wake | Quality 0–10 | Notes |
|---|---|---|---|---|
Related resources
- Anxiety & worryAnxiety coping skills checklistBreathing, grounding, thought skills, and when to use each — client-friendly one-pager.
- 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.
Disclaimer: For professional use in your practice only. Not emergency care. Not legal or medical advice. Customize templates for your jurisdiction and ethics code. You may use with clients; do not resell or republish as your own product without permission.