Anxiety Worksheets
A free, clinician-reviewed library of anxiety worksheets, from understanding the anxiety cycle to managing worry and facing fears step by step. Fill them in and download a PDF.
About this tool
Anxiety is one of the most common and most treatable mental-health concerns. The approaches with the strongest evidence, cognitive behavioral therapy and exposure-based therapy, are built around a handful of practical skills, and these worksheets put those skills directly in your hands. They will not replace therapy, but they teach the same techniques therapists use, and they are a strong complement to professional help.
Anxiety tends to run on two engines: worry, the runaway what-if thinking that keeps your mind churning, and avoidance, the way fear narrows your world by getting you to dodge the things that scare you. The tools here target both. Worry tools (the worry decision tree, scheduled worry time, the worry journal, the circle of control, decatastrophizing) help you handle anxious thinking. Exposure tools (the fear ladder, the exposure hierarchy builder, interoceptive exposure) help you face avoided situations and sensations gradually, which is the part that actually shrinks fear.
Not sure where you sit? Understanding the anxiety cycle is the best starting point: it shows how trigger, thought, body sensation, and avoidance feed each other, so you can see which tool fits your situation. If your anxiety is more about constant worry, lean on the worry and thinking tools. If it is more about avoidance and fear of specific situations or sensations, the exposure tools will move the needle most. If you would like a sense of how much anxiety is affecting you, the anxiety test is a quick, evidence-based screen.
All of our worksheets are free, run entirely in your browser, and produce a clean branded PDF. Nothing you write is stored or sent anywhere.
- Hofmann SG, Smits JAJ. Cognitive-behavioral therapy for adult anxiety disorders: a meta-analysis of randomized placebo-controlled trials. J Clin Psychiatry. 2008;69(4):621-632.
- Bandelow B, Michaelis S, Wedekind D. Treatment of anxiety disorders. Dialogues Clin Neurosci. 2017;19(2):93-107.
Anxiety Worksheets FAQ
What are anxiety worksheets?
Structured exercises that teach evidence-based anxiety skills from CBT and exposure therapy: understanding the anxiety cycle, managing worry, and facing feared situations gradually so anxiety loses its grip.
Which anxiety worksheet should I start with?
Start with the anxiety cycle to understand how anxiety works. Then pick by pattern: worry tools if your anxiety is mostly runaway what-ifs, and exposure tools if it is mostly avoidance of specific situations or body sensations.
Are these a substitute for therapy?
They are helpful self-help tools and a great complement to therapy, but not a replacement, especially for severe anxiety, panic disorder, or when anxiety is significantly affecting your life.
How do I know how anxious I really am?
The anxiety test is a quick, evidence-based screen that gives you a sense of how much anxiety may be affecting you. It is educational and not a diagnosis, but it is a useful starting point.