Cognitive Behavioral Therapy

Managing My Anxiety
CBT, or cognitive-behavioral therapy, is a form of therapy that can be effective in managing anxiety.
A CBT plan for managing anxiety might include the following steps:

Identify negative thoughts: Start by identifying the negative thoughts or beliefs that contribute to
your anxiety. Common examples include catastrophic thinking (e.g., "If I fail this exam, my life is
ruined") or all-or-nothing thinking (e.g. "If I'm not perfect, I'm a failure").

Challenge negative thoughts: Once you've identified the negative thoughts, challenge them by
asking yourself if they're based in reality. Consider evidence that supports or contradicts the
negative thought. Ask yourself if the thought is helping or hurting you.

Develop a coping statement: Develop a coping statement that you can use when you're feeling
anxious. This statement should be a positive and realistic affirmation that challenges the
negative thought. For example, "I may feel anxious about this exam, but I can handle it."

Practice relaxation techniques: Learn and practice relaxation techniques such as deep breathing,
progressive muscle relaxation, or mindfulness meditation. These techniques can help you to
manage physical symptoms of anxiety and to feel calmer and centered

Face your fears: Gradually face your fears by exposing yourself to situations that make you
anxious, but in a controlled and safe way. This process is called exposure therapy and can help
you to build confidence and reduce anxiety over time.

Practice self-care: Take care of your physical and emotional well-being by getting enough sleep,
eating well, exercising, and engaging in activities that bring you joy and fulfillment. These
activities can help to reduce stress and improve your overall mood.

Keep a journal: Keep a journal to track your progress and identify patterns in your anxiety.
Write down your coping statement, record your exposure exercises, and reflect on any negative
thoughts that arise. This can help you to stay motivated and adjust your plan as needed.

Remember that managing anxiety is a process, and it takes time and practice to see results. Be
patient with yourself and celebrate small victories along the way. If you're struggling, don't hesitate
to seek support from a therapist or other mental health professional.
 Reading Material for
Managing My Anxiety
Books
"The Anxiety and Phobia Workbook" by Edmund J. Bourne - This book provides a comprehensive
guide to managing anxiety and phobias through cognitive-behavioral techniques, mindfulness, and
relaxation techniques.
"Feeling Good: The New Mood Therapy" by David D. Burns - This book outlines cognitive-
behavioral techniques for overcoming depression and anxiety. It includes practical exercises and
worksheets to help readers change negative thinking patterns.
"The Mindful Way through Anxiety: Break Free from Chronic Worry and Reclaim Your Life" by
Susan M. Orsillo and Lizabeth Roemer - This book introduces mindfulness-based cognitive-
behavioral therapy to manage anxiety. It includes exercises and meditations to help readers cultivate
mindfulness and reduce worry.
"Don't Panic: Taking Control of Anxiety Attacks" by Reid Wilson - This book offers practical
strategies for managing panic attacks, including exposure therapy and acceptance-based approaches.
It includes case studies and exercises to help readers overcome fear and anxiety
"The Worry Cure: Seven Steps to Stop Worry from Stopping You" by Robert L. Leahy - This book
provides a step-by-step program for overcoming worry and anxiety through cognitive-behavioral
techniques, such as challenging negative thoughts and facing fears. It includes exercises and
worksheets to help readers develop new coping strategies.

Blogs/Podcasts
Anxiety Slayer - This blog provides tips, techniques, and resources to help individuals manage and
overcome anxiety. The blog is run by two anxiety coaches who have personal experience with
anxiety and have successfully overcome it.
The Anxious Achiever - This blog, by the Harvard Business Review, focuses on anxiety in the
workplace and offers practical strategies for managing anxiety in a professional setting. It is written
by a licensed therapist who specializes in anxiety and is also an executive coach.
The Mighty - The Mighty is a community-driven platform that provides resources and support for
individuals living with mental illness. Their anxiety blog covers a wide range of topics, including
personal stories, coping strategies, and tips for managing anxiety in specific situations.
Verywell Mind - Verywell Mind is a trusted resource for mental health information and advice.
Their anxiety blog covers a wide range of topics, from general information about anxiety to specific
tips for managing anxiety in different situations, such as social anxiety, test anxiety, and panic
attacks.
 5 In Depth Ways to
Examine My Anxiety
"Mapping My Triggers": Take some time to reflect on the things that trigger your anxiety. This
could be anything from certain situations to specific people or places. Write these triggers down in
a list, and then reflect on each one in detail. What about these triggers makes you feel anxious?
How do you react to them? Are there any patterns or similarities among your triggers? Use this
exercise to gain a better understanding of your anxiety and how it is triggered.

"Identifying My Inner Critic": Many people with anxiety have an inner voice that is highly critical
and judgmental. Take some time to reflect on your own inner critic. What does this voice say to
you? When does it tend to be most active? How does it make you feel? Once you have a better
understanding of your inner critic, you can start to challenge its negative messages and develop a
more positive self-talk.

"Exploring My Physical Symptoms": Anxiety can manifest in a variety of physical symptoms, such
as racing heart, sweaty palms, or shortness of breath. Reflect on your own physical symptoms and
how they impact your daily life. When do they tend to occur? Are there any triggers that seem to
make them worse? How do you cope with these symptoms? By understanding your physical
symptoms, you can develop strategies to manage them more effectively.

"Analyzing My Thought Patterns": Anxiety is often fueled by negative or distorted thinking

patterns, such as catastrophizing or overgeneralizing. Reflect on your own thinking patterns and
how they contribute to your anxiety. What are some common negative thoughts that you have?
How do these thoughts make you feel? Are there any thinking patterns that you can challenge or
change? Use this exercise to develop a more positive and realistic outlook.

"Mapping My Support Network": It's important to reflect on the people and resources that support
you in managing your anxiety. Make a list of the people in your life who you can turn to for
support, whether that's a therapist, friend, or family member. Reflect on the specific ways that
these people have helped you in the past. What strategies or tools have they shared with you? Use
this exercise to build a stronger support network and feel more empowered in managing your
anxiety.
 Anxiety Prompts
How have I been feeling lately? (General overview of how anxiety is affecting day to day life.)
What is causing my anxiety?
How does managing my anxiety make me feel?
List 5 phrases I can say to myself when I feel anxious.
Am I able to take a break from my anxious thoughts?
Am I able to take a break from my anxious thoughts? (What is my level of control?)
List my strategies to reduce my anxious feelings.
How will I implement each strategy into my day to day life?
Who are the people in my life I can turn to when I'm struggling with anxiety?
Describe a time when I felt confident and how can I channel that feeling when I'm feeling anxious?
Who is the most supportive in my life in managing my anxiety?
Describe how anxiety impacts my day to day life.
What part of my anxiety worries me the most? Why?
What are some things that trigger your anxiety and how can you avoid or manage them?
What activities or hobbies that help me feel more relaxed and less anxious?
How has my anxiety helped me in the past?
How does my anxiety overpower me?
What would I say to a friend that struggles with panic attacks?
Where do my anxious thoughts reside the most - past, present, or future? Describe.
List the times in my life I have been the most happy and free of anxious feelings?
How do I handle stressful situations?
What are the first indications I'm having anxious feelings?
What is the most difficult part of managing my anxiety?
Has my anxiety increased over time? Why?
How do I feel about taking medication to manage my anxiety?
What is the most important thing for me to remind myself when managing my anxiety?
Are there any moments when I feel I can take a break from my anxiety?
What do I do to prevent my anxiety from becoming overwhelming?
What do I look forward to in the future regarding management of my anxiety?
What do I fear about tomorrow?
What advice would I give to someone struggling with anxiety?
What do I physically feel when I'm having a panic attack?
What are my thoughts when I'm having a panic attack?
What would my life look like if I had control over my anxiety instead of it having control over me?
If I had to calm someone down that was anxious, what would I say to them?
Am I able to take my own advice about anxiety?
What prevents me from being successful in managing my anxiety?
If I could wave wand and get rid of my anxiety, what would be different?
How does having anxiety change the way I view the world?
How do I define support when it comes to managing my anxiety?
Do any of my friends or family enable my anxiety? What does that look like?
What do I avoid because of my anxiety?
Has my world "shrunk" because I restrict activities that cause me anxiety? How do I feel about this?
What lifestyle changes have I made because of my anxiety?
Does it help me to talk about my anxiety? Why?
Has my anxiety changed any of my relationships? How?
Describe a time when I overcame my anxiety successfully. How did this feel?
What have I learned from being a person that suffers from anxiety?
What do I say to myself when I feel anxious?
How do my thoughts affect my anxious feelings?
What would I need to say to myself to reduce my anxiety?
Where do I feel the safest? Why?
What are my fears? How do my fears affect my anxiety?
What dreams (nightmares) do I have that I feel stem from my anxious feelings?
What relationships in my life contribute to my anxiety?
What would I say in a thank you note to the person that helps me most with my anxiety?
When have I felt super anxious about a situation and then it turned out better than I thought?
What did I learn from a situation where I felt very anxious, but it turned out better than I thought?
What can I do ahead of time to prepare for a situation that makes me feel anxious?
Have I ever missed out on something because my anxiety prevented me from joining in?
Do I feel I push myself through a situation even when anxious? When?
Where do I feel my anxious feelings stem from (an event, biology, childhood etc.).
List all the things I'm worried about.
How do I handle group settings?
How do I manage my anxiety at work?
What are the strengths I have when dealing with my anxiety?
What do I need to let go of that might be holding me back from managing my anxiety?
Can I distract myself from anxious thoughts? What helps the most?
What can I do when anxiety affects my ability to focus on tasks?
How does anxiety make me feel physically?
What strategies do I have to reduce physical symptoms of anxiety?
What are my first thoughts in the morning?
Does my anxiety prevent me from sleeping. How?
What are the fears I have about the unknown?
What anxious thoughts do I have that are irrational?
What can I do when I feel out of control?
What do I feel is the difference between normal worry and unhealthy levels of worry?
How can I stay positive when I'm feeling anxious?
How does my anxiety affect my relationships with my family and friends?
Do I feel I will ever have control over my anxiety? Explain.
What would happen if I never can control my anxiety?
What would an anxiety free day look like for me?
What would I be able to do differently in my life if I didn't suffer from anxiety?
How can I create a sense of safety when feeling anxious.
What boundaries in my relationships should I set, that would help me manage my anxiety better?
What can I do to challenge my anxious thoughts?
What can I do to challenge my anxiety and still do the things that I might want to avoid?
How do I practice self-compassion when I feel anxious?
List ways I reframe my anxious thoughts.
List ways I practice mindfulness.
How can I cultivate awareness of my anxious thoughts when they are happening?
What are three things that bring me a sense of calm and how can I incorporate them into my daily
routine?
What makes me feel uncomfortable or out of place? How does this affect my anxiety?
Describe a moment when I overcame a challenge and what strategies did I use to manage my anxiety?
How do I define my anxiety?
Draw a picture of my anxiety.
How do I typically cope with anxiety and what are some healthier coping mechanisms I could try?
Write a letter to my future self, describing how I overcame my anxiety.
Write out my success story when I felt that I'd mastered my anxiety in the moment.
What is one negative thought I have about myself and how can I reframe it in a more positive light?
What are three things I'm grateful for in my life and how can I focus on these to help ease my anxiety?
What is one thing I can do to take care of myself when I'm feeling overwhelmed or anxious?
What are some activities that help me relax and how can I prioritize these in my life?
Write a list of positive affirmations to remind myself of my strengths and capabilities.
What are some healthy habits I can incorporate into my routine to improve my mental health?
What are some things I would like to accomplish in the next year and how can I work towards these
goals while managing my anxiety?
What are 5 negative thoughts I have related to things that make me anxious?
What are 5 positive thoughts that I can use to replace the negative thoughts I have about my anxiety.
Write out my circle of influence. What can I actually control and what do I have no control over?
What does my inner critic say to me?
Write a letter to someone I trust about how I'm feeling and what I need from them to help me through
this difficult time.
What are some of my strengths and how can I use them to overcome my anxiety?
Write a list of things I can do when I feel overwhelmed, such as taking a walk, practicing mindfulness,
or calling a friend.
Examine how my emotions affect my anxiety and vice versa.
What is one thing I can do today to challenge a negative thought or belief I have about myself?
How do I feel when people tell me to "just stop feeling anxious?"
What self-care activities do I have, and which ones work the best for reducing anxiety?