Anxiety Triggers Worksheet

Use this worksheet to identify 3–5 situations involving your family or boyfriend that cause you anxiety. For each trigger, note your physical and emotional responses.

1. Trigger #1:












Physical Reaction:





Emotional Reaction:

2. Trigger #2:












Physical Reaction:





Emotional Reaction:

3. Trigger #3:












Physical Reaction:





Emotional Reaction:

Optional: If you have more triggers, continue on the back of this page.

Coping Strategies Chart

Use the following evidence-based strategies to ease anxiety. Practice each one, then reflect on how it felt and when you might use it.

1. Deep Breathing (4-7-8 Technique)

Steps:

1. Inhale quietly through your nose for a count of 4.
2. Hold your breath for a count of 7.
3. Exhale completely through your mouth for a count of 8.
4. Repeat this cycle 3–5 times.

Reflection: How did your body feel after deep breathing?







When could you use this technique?

2. Grounding (5-4-3-2-1 Exercise)

Steps:

1. Name 5 things you can see.
2. Name 4 things you can touch.
3. Name 3 things you can hear.
4. Name 2 things you can smell.
5. Name 1 thing you can taste.

Reflection: Which sense was easiest to focus on?







When might this grounding exercise help you?

3. Cognitive Reframing

Steps:

1. Identify a negative thought (e.g., “They don’t care about me.”).
2. Challenge that thought with evidence (e.g., “They checked in yesterday.”).
3. Replace it with a balanced thought (e.g., “They care, even if they’re busy.”).

Write a negative thought you’ve had recently:







Challenge it with evidence:







Reframe into a balanced thought:

4. Progressive Muscle Relaxation (Overview)

Steps:

1. Tense each muscle group (feet → legs → abdomen → arms → face) for 5 seconds.
2. Release tension and notice the difference.
3. Move slowly through all muscle groups.

Reflection: Which muscle group felt most tense?







When will you practice PMR?

Keep this chart handy. Add any new strategies you discover in your Calm and Focus Journal.

Progressive Muscle Relaxation Audio Guide

Use this script during your session or record it for the student. Read slowly and allow pauses (indicated by blank lines) for the student to tense, hold, and release each muscle group.

Getting Started

Find a quiet, comfortable place to sit or lie down. Let your arms rest by your sides and your legs uncrossed. Close your eyes or soften your gaze. Take a slow, deep breath in through your nose… and out through your mouth.

Now we will tense and release five major muscle groups. Hold each tension for a count of five, then release and notice the difference.

1. Feet

“Curl your toes downward and tense the muscles in your feet. Ready… tense now: 1… 2… 3… 4… 5.




Slowly release. Notice the warmth and heaviness in your feet as they relax.

2. Legs

“Tighten your calves and thighs by drawing your toes toward you and squeezing your leg muscles. Ready… tense now: 1… 2… 3… 4… 5.




Release the tension. Feel your legs growing heavy and relaxed.

3. Abdomen

“Suck in your stomach muscles and tighten your core. Ready… tense now: 1… 2… 3… 4… 5.




Let go and allow your belly to soften. Notice your breath moving easily in and out.

4. Arms and Hands

“Clench your fists tightly and squeeze your biceps. Ready… tense now: 1… 2… 3… 4… 5.




Relax your hands and arms. Observe the release of tension and any tingling sensations.

5. Face

“Scrunch your facial muscles: raise your eyebrows, tighten your eyes, and press your lips together. Ready… tense now: 1… 2… 3… 4… 5.




Release. Let your jaw drop and smooth out any lines in your forehead. Feel your whole face soften.

Closing

Take a moment to scan your body from head to toe. Notice any areas that still feel tense and remind yourself that it’s okay to let go. When you’re ready, open your eyes or lift your gaze, carrying this sense of calm with you into the rest of your day.

Personalized Action Plan Template

Use this template to set SMART goals, identify support contacts, and plan daily self-care and journaling to help manage your anxiety.

1. SMART Goals

List 2–3 goals that are Specific, Measurable, Achievable, Relevant, and Time-bound for using your chosen coping strategies when you feel stressed.

Goal #1:







Goal #2:







Goal #3 (optional):

2. Support Contacts

Identify people you can turn to when stress arises. Include how and when you’ll reach out.

Primary Contact
Name:




Relationship & Role (e.g., friend, counselor):




Preferred Contact Method (call, text, in-person):

Secondary Contact (optional)
Name:




Relationship & Role:




Preferred Contact Method:

3. Daily Self-Care & Journaling

Plan at least one self-care activity each day and one entry in your Calm and Focus Journal.

Self-Care Activity:







Time/Duration:

Journaling Goal
(e.g., note your stress triggers, document coping strategy use, reflect on feelings)

4. Tracking Progress

Describe how you will review your goals and plan. Set a regular check-in schedule.

Progress Review Plan:









Next Check-In Date: ____________________



Keep this plan in a visible place and update it as you grow. Use your Calm and Focus Journal to record wins and challenges!

Calm and Focus Journal

Use this journal each day to track your feelings, note stressors and coping efforts, and reflect on your progress.

Daily Entry

Date: ____________________

1. Mood & Stress Rating (1–10):
How do you feel right now? Rate your stress level today.

2. Today’s Triggers:
List any situations (family, boyfriend, school, etc.) that caused you stress.

3. Physical & Emotional Reactions:
Describe how your body and emotions responded.

4. Coping Strategies Used:
Which techniques did you try (e.g., deep breathing, grounding, PMR)? How effective were they?

5. Wins & Positive Moments:
What went well today? Celebrate even small successes.

6. Challenges & Lessons Learned:
What was difficult? What might you do differently next time?

7. Self-Care Activity:
What did you do for yourself today? (e.g., walk, listen to music)

8. Plan for Tomorrow:
Set one goal or strategy to try tomorrow to manage stress or boost well-being.

Keep entries consistent to spot patterns, track growth, and support your personalized action plan. You’re building resilience one day at a time!

Emotional Check-In

Start by tuning into how you feel right now. Use this check-in at the beginning of our session to guide today’s focus.

1. Stress Rating (1–10)
On a scale of 1 (completely calm) to 10 (extremely stressed), what number best describes your current stress level?

2. What’s on Your Mind?
Briefly describe one situation or thought related to your family or boyfriend that’s been causing you stress lately.

3. Goal for Today’s Session
What’s one thing you hope to get from today’s session to help manage your anxiety?

Thank you for sharing. Let’s use this as our starting point for developing your personalized action plan.

Session Reflection

Take a moment to reflect on today’s session and plan your next steps.

1. Key Takeaways:
What are the two most important things you learned or practiced today?

2. Favorite Coping Strategy:
Which technique felt most helpful for you (deep breathing, grounding, PMR, or reframing)? Why?

3. Commitment to Action:
Identify one specific action you will do before our next session (e.g., journal entry, practice PMR, reach out to a support contact).

4. Barriers & Solutions:
What challenges might come up when you try this? How can you overcome them?

5. Final Stress Rating:
Now that the session is ending, how would you rate your stress level (1–10)?

Great work today! Keep this reflection in your Calm and Focus Journal and bring it to our next check-in.