Anxiety Disorders
Using the Brain Dump Technique to Reduce Stress

This worksheet describes a stress reduction technique that involves writing down everything that comes to mind on a particular topic.  A brain dump could include thoughts about a conversation, goals, worries, fears, or a list of things that are bothering you.   The worksheet describes four categories of brain dumps.  It encourages people to use a notebook or journal to practice this technique each day for two weeks and record their feelings. (0122, stress reduction, journaling)

Creating Lasting Adult Friendships

This worksheet emphasizes the importance of strong adult friendships for emotional and physical health.  It has 12 suggestions to build strong friendships followed by questions to help people reflect on the ways they make and keep friends.  The worksheet includes a chart for people to record the activities they undertake to foster friendships. (1222, relationships, friendships, loneliness, depression)

Coping with Panic Attacks Meditation (Audio)

This 11-minute audio was created to help people cope when they are having a panic attack. (1222, anxiety, panic disorder, relaxation techniques, audio)

Identifying Cognitive Distortions

This worksheet teaches clients the technique of cognitive restructuring. The different kinds of cognitive distortions are explained and then clients are asked to keep a chart where they identify their automatic thoughts and substitute more realistic alternative thoughts. (1222. CBT. cognitive restructuring thought changing)

Develop the Habit of Relaxation

This worksheet is designed to help people develop a daily habit of relaxation to reduce stress and improve their physical and mental health. The worksheet suggests various relaxation activities and includes a chart to help people keep track of them. (1222. relaxation response, stress reduction)

Learning Contentment – Mindfulness Worksheet

This worksheet is designed to help people explore the meaning of contentment. (1122, mindfulness, happiness)

Using a Thought Diary

This 7-column form is designed to help people keep track of the situations and thoughts that cause them distress and create “rebuttals” to thoughts that are dysfunctional. The form is frequently used in CBT therapies for anxiety disorders and depression. (1122, anxiety, exposure therapy, CBT, dysfunctional thinking, emotional regulation)

Understanding the Window of Tolerance

This worksheet explains the concept of the “window of tolerance,” which is the optimal zone of arousal to function in a healthy manner. People who have experienced trauma may have a relatively narrow window of tolerance. On either side of the “window” are hyperarousal, a state of activation and energy, and hypoarousal, a slow down or even a shutdown state of response.  This worksheet gives people suggestions on how to expand and stay within their window of tolerance.  (1022, PTSD, trauma, emotional regulation)

Between Sessions Journal

This simple journal will make every session more meaningful! Within 24 hours after each session, the client is prompted to create notes on 8 areas about what happened in the session, including important things discussed in-session; feelings (expressed and unexpressed), unexpressed thoughts, and homework assignments. Then, before each new session, the client is prompted to respond to quotes about their thoughts, feelings, creativity, and much more.  There are also two reoccurring rating scales that ask clients to rate their progress and assess their mood. (1022, journal, homework assignments)

Walking in the Forest (Audio)

This 10-minute audio was created to help people cope when they are feeling anxious or stressed. (0922, anxiety, relaxation techniques, audio)

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