Here are some of the worksheets to help you better manage your anxiety and stop panic attacks!

*Please download, print and place in your recovery binder

 

This first worksheet is designed to help you better understand why panic attacks happen.

Anxiety can initiate our body’s fight, flight or freeze response. This worksheet gives you an idea of what that means and how it can feel in your body. Hopefully helping you better understand what you are going through will alleviate any extra worry that these sensations may cause.

Fight or Flight

 


 

The second worksheet is designed to help you better understand your panic attacks.

Everyone will experience panic attacks differently. However, we find that they usually happen following a similar set of steps. Use this worksheet to see what parts you can identify with and which ones you don’t experience.

Understanding My Panic Attacks

 


 

The third worksheet will help you keep track of your panic attacks so you can better manage them.

The more we know about our panic attacks the better we can prepare for them. This worksheet will help you keep detailed logs of your panic attacks in the hope that we can learn from them so they stop happening for good! So let’s get started!

Panic Record

 


 

The fourth worksheet is designed to help you see your progress. 

It can be so hard to keep working on something when we feel like it’s not getting any better. During those times, I hope this worksheet can help you see just how far you have come and realize that all of your hard work is paying off.

Progress Record

 


 

The fifth worksheet is designed to help you better understand the sensations in your body.

I know the mere thought of exposure therapy makes us want to run for the hills, but it is a great way to slowly (at your own pace) work through some of your feared people, places, or things. This worksheet helps you better understand the sensations you feel in your body and offers up tips on how to best manage those in a healthy and safe way.

Interoceptive Exposure

 


 

The sixth worksheet is designed to help you stop a worry in it’s tracks.

You know that feeling when you start thinking about something small and before you know it you have worried about it and anything that could possibly happen in relation to it? This could also be called “turning a mole hill into a mountain.” This worksheet gives you a little logical and realistic check and I think it can help get us out of those nasty thought cycles. So let’s get started!

Decatastrophizing

 


 

This final worksheet is designed to help you put together your own avoidance hierarchy.

Exposure therapy can be an extremely helpful part of our panic treatment once we have all our other tools on board. This worksheet helps you put together your own personal hierarchy of things you avoid; starting from the least scary and working our way up to the most feared thing to us. I would encourage you to work with a therapist on this, so that you are in a supportive and safe environment while you work through these things can be triggering and at times scary.

Avoidance Hierarchy