Worksheet- EaseUp

When you think about feeling anxious, what situation first comes to mind?

Being in crowded spaces where I feel overwhelmed Speaking up or presenting in front of others Being alone with my thoughts for too long Feeling rushed or under time pressure

If you had to describe when anxiety visits you most often, what would you say?

Right when I wake up - my mind starts racing At night when I'm trying to wind down When I'm around people, especially new faces After intense work or busy periods

What's usually the first physical sign that tells you anxiety is showing up?

My heart starts racing or pounding My palms get sweaty or clammy I get that knot-in-stomach feeling Tension builds up in my head or neck

When anxiety kicks in, what kind of thoughts tend to take over?

"What if everything goes wrong?" "I can't handle this" or "I'm not capable" "Everyone is watching and judging me" "I'm never going to be good enough"

How does your body typically respond when you're feeling really anxious?

I start shaking or trembling My breathing becomes shallow or difficult I feel lightheaded or dizzy My muscles tense up, especially shoulders/jaw

Thinking about your past, what experience still makes your anxiety spike?

A time when I failed at something important A difficult conflict with someone I care about Losing a job or facing financial instability A health scare or medical concern

What kind of environment tends to make your anxiety worse?

Loud, chaotic places with lots of noise Small, enclosed spaces where I feel trapped Bright lights and overwhelming sensory input When my schedule is packed and overwhelming

How often do worried thoughts pop up without any clear trigger?

Multiple times throughout most days A few times each week Mainly when I'm already stressed about something Only occasionally, not very often

Are there certain types of people who tend to make you feel more anxious?

Bosses, teachers, or anyone in positions of power People I don't know well or strangers Certain family members or close relatives People I mainly interact with through social media

When you're scrolling through social media, what usually triggers anxious feelings?

Seeing negative news or upsetting current events Comparing my life to what others post Reading arguments or heated discussions Too many notifications or constant updates

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