Anxiety CBT Exercise — Double Board Certified Counseling Services

Double Board Certified Counseling Services

Anxiety — CBT Exercise

Double Board Certified Counseling Services — Anxiety CBT Exercise

Fillable Calm Timer 60s CSV & Print

Anxiety — CBT Exercise

Notice the trigger and body cues, capture the anxious prediction, check the evidence, choose a calming skill, and plan one small approach step. Re-rate anxiety afterward.

Client & Context

Name (optional)

Date

Time

Step 1 — Notice (Trigger & Body Cues)

Trigger / Situation (who/what/where?)

Body cues (early signs)

Anxiety (SUDS 0–100) — before skills

Urge to avoid/safety behaviors (0–100)

Step 2 — Anxious Prediction & Thinking Traps Anxious prediction (write it exactly) Thinking traps (check any that fit)

Step 3 — Evidence Check & Balanced Alternative

Evidence supporting the prediction (facts only)

Evidence that does NOT support it

Balanced alternative thought (realistic, not perfect certainty)

Step 4 — Calm Skill (60-sec Timer)

Choose a skill

Step 5 — Small Approach Step (skip safety behaviors)

One small approach step

Safety behaviors to reduce/skip

Step 6 — Re-Rate & Reflect

Anxiety (0–100) — after skills

Urge to avoid/safety behaviors (0–100)

What helped most? Anything to try next time?

Results

Anxiety change (↓ better)	--
Avoidance/safety urge change (↓ better)	--
Thinking traps selected	0
Skill used	--

Session Log

Date	Time	Situation	Anx pre	Anx post	Δ	Skill	Approach step
No entries yet.

Safety note: If anxiety comes with thoughts of self-harm or you feel unsafe, seek urgent help (call your local emergency number or go to the nearest ER).

Anxiety reduction thought reframing