This worksheet helps clients capture real-life anxiety moments in a clear, structured way—without writing down every thought. Clients briefly describe the situation, note the first automatic thought, record the emotional/behavioral consequence (including what they did or avoided), and then practice a realistic alternative response (not overly positive). Use it as homework to build awareness, bring concrete examples into session, and support cognitive and behavioral change over time.

Best for

• CBT-informed anxiety treatment and between-session practice

• Clients who struggle to notice patterns until anxiety is high

• Preparing material for deeper work with challenging anxious thoughts