Overcoming Anxiety

When your therapist asks you about anxiety, do you sometimes struggle to identify triggering events or the symptoms that you felt? Do you somehow cope with the situation, but have a hard time describing what you did to cope?

Keeping track of your anxiety might sound like one more thing to stress about—but it’s actually a super helpful way to understand what’s going on in your head. Our Anxiety Tracker is here to help you spot patterns, figure out what’s triggering your anxiety, and see what helps you feel better.

Download the Anxiety Tracker and each time you feel anxious, just jot down the date, what triggered it, the symptoms you noticed (like racing heart, tight chest, overthinking, etc.), how the situation turned out (outcome), and rate how intense it felt on a scale from 1 to 10 (anxiety rating). No need to write a novel—just be honest and keep it simple. The more you use it, the more you’ll start to see what’s really going on and how you can take back some control.

Share your tracker with your therapist to support discussions with your therapist and help navigate effective solutions to managing your anxiety.

Anxiety Tracker.pdf

Download PDF • 380KB