Apr 22, 2025

7 Therapy Exercises to Overcome Anxiety

Overcoming Anxiety: 7 Simple Therapy Exercises That Work

Anxiety has a way of creeping in—tight chest, racing thoughts, clenched jaw, or constant worry. Sound familiar?

😣 If you’re here, chances are you’re tired of feeling stuck in a cycle of stress and overwhelm. The good news? You don’t have to face anxiety without a plan.

We’ve curated 7 effective therapy-based exercises—used in real sessions—that you can print and practice at home. These are more than just worksheets—they’re a self-paced path to calm and clarity. Let’s dive in. ✨

1. The Anxiety Trigger Tracker 🧠

Before you can manage your anxiety, you need to understand what sets it off.

✔ Use this worksheet to:

Identify consistent triggers
Explore patterns in time, place, and reaction
Build awareness of how your environment impacts your mood

💡 Self-awareness is the foundation of emotional regulation.

—

2. Thought Log & Reframing Sheet 🧾

Your thoughts affect your emotions—and not all thoughts are true.

📍 This worksheet guides you to:

Track automatic negative thoughts
Explore how those thoughts affect your body and actions
Challenge distorted thinking with rational responses

🧘 A powerful tool rooted in CBT principles, this is a must-have in your survival kit.

—

3. Panic Response Journal

Panic attacks can feel scary, but they don’t have to take over your life.

📘 Use this tool during or after panic to:

Label the physical symptoms
Anchor yourself with grounding questions
Reflect on what helped soothe you

👂 Listening to your body after panic episodes builds resilience.

—

4. Coping Skills Cheat Sheet 🎯

When anxiety shows up, you want to act—not freeze.

This worksheet is packed with over 30 coping tools you can test and rate to discover what works best for you.

✅ Breathing techniques

✅ Physical grounding

✅ Visualization

✅ Distraction methods

✅ Emotional expression

🎒 Think of this as your go-to “menu” of relief.

—

5. Anxiety Thermometer 🌡️

How anxious are you right now—really?

✔ The thermometer helps you:

Label your anxiety on a scale from 0 to 10
Recognize early signs before they peak
Match your anxiety level to appropriate tools

It’s simple, visual, and helpful for both adults and teens.

—

6. Visualization & Body Scan Prompts

Sometimes, you need to get out of your head and back into your body.

💆‍♀️ These printable prompts guide you through:

Safe place visualization
Breathing with awareness
Scanning for tension and gently releasing it

Great for daily use or moments of high stress.

—

7. Daily Reflection for Calm Journaling 📝

A 5-minute check-in that helps you wind down and reset your emotional baseline.

Includes space to:

Record gratitude
Identify what went well
Name lingering stress and let it go

🪷 Small habits build big calm.

—

Why These Worksheets Work 💡

These exercises are grounded in psychology-backed methods like:

✅ CBT (Cognitive Behavioral Therapy)

✅ DBT (Dialectical Behavior Therapy)

✅ ACT (Acceptance & Commitment Therapy)

✅ Mindfulness-Based Stress Reduction

They’re therapist-approved, easy to use, and printable for home, school, or counseling settings.

—

What You’ll Get Inside the Printable Bundle 📦

🖨️ Ready-to-print A4 & US Letter formats

🧠 Designed for teens, adults, and professionals

🎯 Clean, clutter-free layout to reduce overwhelm

📥 Instant download + reusability

—

Want to Go Deeper? Try the Anxiety Mega Bundle! 🛍️

🌟 NEW: Our Anxiety Mega Bundle is now 65% OFF!

Inside, you’ll get:

✔️ 60+ printable anxiety tools

✔️ 6 themed mini-packs covering panic, grounding, self-talk & more

✔️ Lifetime access + instant downloads

🛒 Get it here → Anxiety Mega Bundle

https://lightandsaltdesignco.com/products/anxiety-mega-bundle-65-off

—

BONUS Free Resource 📌

Check out our fan-favorite Anxiety Poster Freebie—a visual reminder to track body sensations and stay grounded during anxious moments.

—

Final Words: You Can Do This 💛

Anxiety doesn’t get to control your story. These 7 printable exercises are here to remind you that you’re capable, resilient, and not alone.

Grab your toolkit today, print your pages, and start shifting from panic to peace—one worksheet at a time.

👉 Shop Anxiety Worksheets

https://lightandsaltdesignco.com/products/anxiety-worksheets

👉 Get the Mega Bundle (65% OFF!)