Anxiety Symptom Tracking & Care Self-Monitoring

About This Tool

The experience of anxiety can take hold of our thoughts, emotions, and even the sensations in our body. When anxiety symptoms are at their most intense, it can be hard not to think in terms of future worry and past regrets. The Anxiety Symptom Tracking & Care Self-Monitoring sheets are designed to bring you back into the present moment, to notice exceptions to the symptoms so that you are growing strengths and cultivating a daily practice with coping skills. 

This package includes 2 handouts:

Weekly Reflection for Anxiety Symptom Relief:

Use this handout to reflect on your week: what were the gains and challenges, how have you been feeling (thoughts, emotions, and felt sense of emotion in your body), and what are your goals and intentions for next week? This page includes an outline of common anxiety symptoms for you to track progress.

For individuals working with a Counsellor or taking medications, this weekly reflection is an excellent way to notice what's working and where additional supports may be needed.

* The anxiety symptom checklist is an abbreviated list of symptoms common in those experiencing anxiety. It is not an assessment tool. The symptom checklist is designed to accompany your work with a mental health professional.

Completing the Reflection sheet at the end of each week can help you:

  • Monitor your mood and notice patterns
  • Remember to use coping strategies as needed
  • Notice how symptoms change over time
  • View evidence of your progress as symptoms reduce
  • Notice more rapidly when additional help from a mental health professional may be needed

Coping Strategies for Emotion Regulation & Immediate Anxiety Relief:

This handout includes an outline (a cheat sheet of sorts!) of strategies you can implement in a moment of anxiety to start easing out of discomfort.

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Why It Works

Tracking progress is an excellent way to notice what is working or not working for us. Tracking progress also sets the mind up that progress can be made, which is especially helpful for those moments when we feel stuck or overwhelmed. Tracking progress over time using these sheets will give you evidence that your hard work is paying off (because symptoms are reducing), or that additional supports may be needed.

The summary of coping skills is important to keep in a place you can refer to often. Practice the skills prior to feeling overwhelmed to build success with using it. The more you use a coping strategy, the more of a habit it will become in your life. Each coping strategy is designed to reduce emotional overwhelm, thereby helping you learn to regulate emotion.

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Why It Works

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