Regain Control Over Anxiety (Free Worksheet)

I'm pretty open about my anxiety in case I'm able to help anyone else who experiences it. I suffer from general anxiety and probably some social anxiety. On top of being an introvert, it can get pretty overwhelming. Generalized anxiety disorder is "...a mental health condition in which a person is often worried or anxious about many things and finds it hard to control this anxiety.(PubMed Health)" Basically, if it interferes with your every day life it's most likely generalized anxiety.

Social anxiety is defined by Psychology Today as, "...an anxiety disorder characterized by overwhelming anxiety and excessive self-consciousness in everyday social situations."

WebMD states, "Anxiety disorders are the most common mental illness in the U.S., affecting 18% of adults, according to leading specialists in anxiety treatment."

As I've gotten further into studying holistic health, I've come across a few natural ways to deal with anxiety. I'll save the herbs, teas, and foods for another post. Today we're going to explore the psychological aspect. While I am not against medical intervention for these disorders, there are a few other ways I recommend trying first. To me, aside from calming techniques, feeling like I have more control over the situation helps tremendously.

Use these four prompts to help you feel more in control:

List the facts about the situation. What about your anxiety is true and part of the present moment?

List the worries that are hypothetical. What about this situation is based in the future? What do you have no control over?

List 5 things you can do right now to relax. This might include taking deep breaths, exercising, taking a bubble bath, meditating, etc.

List 3 things you can do to take control of the situation. Maybe you can call family and friends to help you work through the situation, make a list of ways to save money if that's what's bothering you, etc.

This article from MindBodyGreen gives 5 ways of coping with your anxiety that are actually making it worse.

Use this worksheet to regain control of your anxiety:

anxiety worksheet

If you suffer from anxiety, how do you ease it? What are your go-to ways for feeling more in control?