Free anxiety worksheets
These worksheets are the practical core of CBT, mindfulness, and acceptance-based approaches — redesigned as clean one-page printables. Click a card to download the PDF; the linked guide explains how to use it.
PDF · 1 page
Thought Record (CBT)
Situation → automatic thought → emotion → evidence for/against → balanced thought. The essential CBT worksheet.
Download PDFPDF · 1 page
Worry Window Planner
Schedule one 15-minute worry appointment per day, park worries outside it, and track whether it worked.
Download PDFPDF · 1 page
Fear / Exposure Ladder
List avoided situations, rate each 0–100, and step up gradually. Works for social, health, and specific fears.
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10-Question Anxiety Self-Check
Score your starting point in five minutes and re-take it in 30 days to measure change in numbers, not vibes.
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5-4-3-2-1 Grounding Card
A pocket card for panic and overwhelm: five things you see, four you feel, three you hear, two you smell, one you taste.
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Circle of Control
Sort what's bothering you into what you can control, what you can influence, and what you must accept.
Download PDFPDF · 1 page
Progressive Muscle Relaxation Script
A 10-minute tense-and-release script for a tight jaw, shoulders, and gut — printable one-pager.
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30-Day Anxiety Tracker
One row per day: worry minutes, avoidance faced, sleep, and a 0–10 anxiety rating. Watch the trend line.
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Want all of them — pre-filled with examples?
The Anxiety Reset Workbook gives every worksheet twice: first filled in with a real worked example, then as your blank template, inside a 30-day sequence that builds week by week.
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