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Anxiety Journal Worksheet

Amanda Knowles

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On this page, we will provide you with an Anxiety Journal Worksheet. It will help you to track your anxiety experiences over a period of one month.

What is an Anxiety Journal Worksheet?

Anxiety is a physiological and psychological response of your body to a stressful event. By getting to know your triggers, you will manage your anxiety and deal with the triggering factors before anxiety starts affecting you. It’s a feeling of fear or apprehension about what’s to come. An anxiety journal is a way of tracking your thoughts, it can be a journal of negative thoughts which aims to track the anxiety a person has felt over the period of one month. It will help you to document your anxiety experiences.

How will an Anxiety Journal Worksheet help?

Anxiety has adverse impacts on a person’s life. It causes rapid heart rate, palpitations, and chest pain. You may also be at an increased risk of high blood pressure and heart diseases. Moreover, it affects your personal and social life. There are many ways to overcome anxiety. This worksheet helps you to document your anxiety experiences, location, triggers, your thoughts, behavior, and impacts of that anxiety. This document will maintain a check on the frequency and intensity of anxiety. It also helps you to find the effectiveness of a treatment you are taking for your anxiety issues.

Instructions on how to use an Anxiety Journal Worksheet

This worksheet is made to record anxiety events that occurred in a month. You can fill it on daily basis. You have to document all information asked in the worksheet e.g location where you feel anxiety, its trigger in that situation, your thoughts, body symptoms like muscle tension, headache, etc, your behavior e.g you harmed property or a person, and also rate the intensity of your anxiety on 1-10 scale.


On this page, we provided you with an Anxiety Tracker Worksheet. It hopefully helped you to track your anxiety experiences over a period of one month.

If you have any questions or comments, please let us know.

You can download this worksheet here.

Other worksheets you maybe interested in 

Below are links to a few more worksheets which are closely related to the worksheet above.

Therapy Journal Worksheets: Version 2

Anxiety Scale Worksheet


Mental help Resources

The worksheets on this site should not be used in place of professional advice from a mental health professional. 

You should always seek help from a mental health professional or medical professional. We are not providing any advice or recommendations here.

There are various resources where you can seek help.

You could use Online-Therapy if you feel you need counselling.

If you live in the UK then this list of resources from the NHS may help you find help.

If you live in the USA then you could contact Mental Health America who may be able to assist you further.

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Amanda Knowles

Amanda Knowled is an Applied Psychologist, with a deep interest in psychopathology and neuropsychology and how psychology impacts and permeates every aspect of our environment. She has worked in Clinical settings (as Special Ed. Counselor, CBT Therapist) and has contributed at local Universities as a Faculty member from time to time. She has a graduate degree in English Literature and feels very connected to how literature and psychology interact. She feels accountable and passionate about making a "QUALITY" contribution to the overall global reform and well-being. She actively seeks out opportunities where she can spread awareness and make a positive difference across the globe for the welfare of our global society.