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Anxiety Worksheets & Activities
Activities that help kids and teens move from spiraling worry to grounded action. Built for therapy sessions; equally useful as homework between visits.
Circles of Control
Sort worries into what you can control, influence, or let go. The #1 anxiety management activity made interactive.
Body Map Check-in
Place colored dots on a body silhouette to show where feelings live physically. No words required.
Thought Trap Detector
Kids identify sneaky thought patterns using fun names like "Disaster Brain" and "Fortune Teller Brain."
Worry Box
Write worries down, lock them in a box, and open it with your therapist. Externalizes anxiety into something containable.
Distress Tolerance Menu
A menu of DBT skills for surviving distress without making it worse — ACCEPTS, IMPROVE, and Self-Soothe. Pick the ones that fit you.
Urge Surfing
An urge is a wave — it builds, crests, and falls. A 3-minute timer with a rising-and-falling wave to ride it out without acting on it.
TIPP Skills
Four fast physiological resets for crisis-level emotion: cold temperature, intense exercise, paced breathing, paired muscle relaxation. Each runs on a timer.
Thought Record
Classic 7-column CBT thought record with before/after intensity ratings. Walks a thought through evidence on both sides.
Wise Mind
DBT framework: reasonable mind + emotion mind = wise mind. Map yours and find the part that already knows what to do.
CBT Triangle
Thoughts shape feelings. Feelings shape behavior. Behavior loops back. Map yours and see how moving one moves the others.
5-4-3-2-1 Grounding
Five things you see, four you feel, three you hear, two you smell, one you taste. A staircase out of a panic moment.
Window of Tolerance
Map your hyperarousal, regulated, and hypoarousal zones — and the cues that tell you which one you're in.
Core Beliefs Excavator
Use the downward arrow technique to excavate the core belief sitting under a surface thought.
DEAR MAN Script Builder
Linehan's DEAR MAN — Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate. Build a script for a hard ask.
Passive · Aggressive · Assertive
Compare three communication modes side by side. Pick a moment, see how each would sound, and rewrite it assertively.
Body Mapping
Color-code where activation, calm, numbness, and pain show up in your body. The map is the conversation starter.
Feelings Chart
A grid of feeling faces with words. Pick the one that matches how you're feeling right now.
Self-Care Wheel
Rate six areas of self-care. Spot the wobble. Pick one tiny next step in the area that needs it most.
Calm-Down Jar
Shake the jar. Watch the glitter swirl, then slowly settle. Your thoughts do the same thing.
ABC Chain
Map a moment as a chain: what happened (A), what you did (B), what came next (C). Find the leverage point.
Polyvagal Ladder
Three nervous-system states — safe-and-social, fight-or-flight, shutdown. Where are you on the ladder?
SMART Goals
Specific, Measurable, Achievable, Relevant, Time-bound. Build a goal that has a real chance of happening.
Feelings Thermometer
An interactive thermometer for rating distress intensity. Simple, visual, and intuitive.
Coping Skills Toolbox
Build a personalized toolbox of coping skills, rated by how much they help. Kids own their toolkit.
Thought Detective
Walk through evidence for and against a worry thought. Cognitive restructuring as a detective game.
The Algorithm
Your brain has an algorithm. Name the loop, see the pattern, write the update. CBT in teen-native language.