Confined Space, Travel & Waiting Line Anxiety Worksheet

CBT, Exposure Therapy, Grounding, and Cognitive Restructuring Tool

Mark Zauss, LMHC, LPC, CCMHC, NBCC, BC-TMC, ASDCS, NATC, CCTP, CCTP II, ADHD-CCSP, C-DBT

Purpose

This worksheet helps you gradually build tolerance for anxiety in confined spaces, travel, and waiting situations. The goal is not to eliminate anxiety immediately, but to learn that you can stay, cope, and remain safe.

Client Information

Triggers & Situations

Airplanes
Waiting in lines
Drive-through lines
Traffic
Elevators
Crowded stores
Restaurants
Bridges/tunnels

Body Symptoms

Rapid heart rate
Shortness of breath
Sweating
Dizziness
Muscle tension
Feeling trapped

Anxious Thoughts

Grounding & Breathing

Breathing

Inhale 4 seconds, exhale 6 seconds.

Grounding

5 things you see, 4 feel, 3 hear.

Coping Statement

I am safe. This will pass.

Exposure Plan

Situation	Before (0-10)	After (0-10)

Cognitive Restructuring

Tracking Log

Date	Situation	Outcome

Reflection

Plan

Client Signature: ___________________________