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Resources

Some useful resources to help understand and manage anxiety:

Managing Emotions Infographic

This infographic looks at emotions and how to manage them.

Click here to download

Michigan Alcohol Screening Test (MAST)

This is a questionnaire I use with my clients about their drinking. This is the best measure of where things are at.

Click here to download.

Safety Behaviour

This information sheet looks at the role safety behaviour plays in anxiety.

Click here to download.

Is it social anxiety or shyness?

Social anxiety is thought to be one of the most common types of anxiety, but it’s not the one I see most. Many people don’t realise the thing they struggle with is social anxiety. They may think they just don’t like public speaking, or being in groups of people or would rather avoid the spotlight.

Have a read of the worksheet and see if any applies to you?

Social Anxiety worksheet to download and complete – click here

Re-train your brain away from the pattern of negative thinking

This is a great exercise for everyone who overthinks/worries and suffers with negative thinking.
 
Have a run through it and answer the questions. It works to re-train your brain away from the pattern of negative thinking which becomes habitual.
 
Exercise to download and complete – click here
 

The Perfection Scale (part 1)

Here is the first part of an exercise that will help you turn down the volume on perfectionism. 

Perfectionism is on a scale, that you may see as black or white.  This exercise looks at building some flexibility into your scale so it isn’t so black and white.

Exercise to download and complete – click here

Example of the exercise completed – click here

Perfection or Excellence? (part 2)

The second part of the exercise for perfectionism looks at the difference between perfection and excellence and encourages you to strive for excellence rather than perfection.

Exercise to download and complete- click here

Example of the completed exercise – click here

Unhelpful Thinking Styles

Regardless of what we struggle with, we all have our favourite thinking styles. It’s important we find out what type of thinking we use to decide if it’s helpful (or not).

Have a look at these two sheets and see if you recognise yourself.

Unhelpful Thinking Styles Part 1

Unhelpful Thinking Styles Part 2

Conflict

Have a read of this sheet if you struggle to assert yourself or avoid conflict.

Embracing Uncertainty

A useful exercise to practice being more comfortable with uncertainty. Try it out here

Silver Linings Exercise

This exercise supercharges your optimism and resilience. Try it out here

Are you an overthinker? Are you overthinking this?

Find out ways to stop overthinking by downloading my information sheet here.

How to Schedule Worry

For many chronic worriers an endless stream of worries can consume the entire day, causing both mental and physical exhaustion. In this method, designating a daily worry time can actually help decrease the amount of time spent worrying. It can also help reduce the pull of your worries and increase your control over where you direct your attention. Download this worksheet which explains how to ‘schedule worry’. 

Online Test for Anxiety

I usually email out a measure for anxiety though here is a link which lets you check it and score it online. It’s free and easy to use: Anxiety Test.

What is Generalised Anxiety Disorder (GAD)?

If you would like to find out what Generalised Anxiety Disorder (GAD) is download my information sheet here.

Cognitive Behavioural Model of Health Anxiety

This is how health anxiety fits together. Download here

Prompts for Challenging Negative Thinking

If your thoughts are often negatively skewed, life can feel like hard work. This worksheet shows you how to change negative focus. Download the worksheet here

Assertive Communication

There’s a huge difference between aggressive (and passive aggressive) and assertive. Have a read of this to find out how to get it right, and most importantly, get what you need. Download here.

What is Anxiety?

What exactly is Anxiety? Download my information sheets to find out:

  • Download Part 1 here
  • Download Part 2 here
  • Download Part 3 here
  • Download Part 4 here

STOPP

This is a useful routine to go through when you feel like you are struggling. It’s the basis of CBT (Cognitive Behavioural Therapy). It’s about stopping, pulling back to look at the problem and then doing things differently. Download the routine here.

Avoidance – Part 3

Your own hierarchy to complete. Download it here.

Avoidance – Part 2

How to create an avoidance hierarchy. Download here.

Avoidance – Part 1

Avoidance is one of the key behaviours that maintains anxiety. Part 1 looks at what Avoidance is. Download it here.

Progressive Muscle Relaxation Recording

If you struggle to feel relaxed enough to get to sleep you could use a progressive muscle relaxation recording as part of your sleep hygiene routine. Here’s a good one to try: Short Relaxation Recording

Catching Your Thoughts

What we think affects the way we feel. use this form to catch some of the thoughts that go through your mind. Write down what you were doing, when you had them, how you felt, and your thoughts. Download the form here 

Balance Control System

Have you ever wondered how you stay balanced? Your balance control system is made up of three systems. This file describes how the brain puts together information from all three systems. Download it here

The Anxiety Loop

Filling in this sheet will help you notice the chain of events that cause anxiety. It looks at what starts it (trigger), how you interpret that (what belief is it based on?) and what are the consequences (usually avoidance). You can then identify the anxious loop, and work on how to stop the loop happening and shift the anxiety.

Worry Exploration Questions

If you realise that you overthink things and worry, this is the perfect exercise for you. Download it here