Anxiety Technique: Keeping an Anxiety Diary

Keeping an anxiety diary is important in a few ways. It can help with seeing your progress and how far you’ve come. It can also help as a reference to see how you’ve handled similar situations before. Also, you will be able to see if your anxiety is getting worse. That way, you can make changes to your lifestyle if you want.

To do this, make up a chart (or use mine that I attached) and include date and time, situation/trigger, rating of the anxiety (0 – 100%), thoughts, body sensations, coping skills you tried and what worked.

I do this for my depression, as well as my anxiety, during depressive episodes. It’s kind of cool to look back on and see my progress. It’s a great reference to look back on and see how I’ve handled similar situations before. I like keeping track because maybe I won’t panic so much next time.

PDF: Anxiety tracking

Word: Anxiety tracking

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