How to Manage an Anxiety Template

by Stephanie Partridge Maybe

Overview

Anxiety can make you feel as if you are having a heart attack. It can cause you to feel breathless, afraid and out of control. However, you can learn to manage your anxiety. An anxiety template can help you manage your anxiety and regain control over your life. You create your panic worksheet by using a basic set of elements, but you can also customize it, adding questions that pertain more to your own situation and symptoms.
Why Use an Anxiety Template?

Step 1

Create your template by asking some self-exploration questions. Ask questions like, "What happened before the anxiety attack? What was I thinking before the attack? What was I feeling emotionally before the attack? What was I thinking during the attack? What emotions did I experience during the attack? What physical symptoms did I feel?" Leave enough room to provide good, reflective answers.
Step 2

Customize your anxiety template. Break it down into sections such as school, work, home, social and any others that may fit your personal situation. You can also include sections for before the attack, during the attack and after. The key is to construct your panic worksheet in such a way as to adequately and thoroughly explore the causes and symptoms of your anxiety.
Step 3

Place several blank copies of your template in a notebook or binder. If you keep your worksheet on your computer, keep it in a separate folder with subfolders labeled by month so that you can organize your worksheets by date.
Step 4

Adjust your anxiety template. Over time, your symptoms will change. Keep the worksheet flexible and don't be afraid to modify it as your symptoms improve or as your condition changes.

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Paper Notebook or binder
Paper
Notebook or binder
Creating a chart in a program like Microsoft Excel will allow you to filter the data in your anxiety template. This will allow you to more easily spot trends and common issues.
Creating a chart in a program like Microsoft Excel will allow you to filter the data in your anxiety template. This will allow you to more easily spot trends and common issues.