Anxiety, Stress, and Panic

Relationship Issues

Worksheets

  • Cost Benefit Analysis – Therapeutic worksheet to compare the advantages and disadvantages of keeping our current coping strategy and holding on to our beliefs vs. using our new adaptive coping strategy and adopting a new belief.
  • Panic Attack Record – Becoming a detective for your own physical sensations is an important concept in understanding and managing panic.
  • What a Panic Attack Log Tells your Therapist – Why is this information useful for therapy?  Why is it useful, and what will he/she do with it?
  • Post-Therapy Notes – What did you end up talking about with your therapist? What were the main themes and concepts? Were there any important key points that you feel are important? What did you find difficult to talk or think about? What specifically do you want to focus on at your next appointment?
  • Smart Goal Worksheet – Setting realistic short-term behavior goals can help you achieve your long-term plans. To do this effectively, you must be aware of the critical difference between having dreams vs. having goals. Dreams are vague, non-specific, and and often lead to frustration and setbacks. Goals are specific, measurable, action oriented, realistic, and have a timeframe for completion (aka “SMART”).
  • Socratic Questioning – Cognitive-Behavioral Therapy (CBT) helps us learn to evaluate our thoughts and beliefs by gathering evidence, developing alternative explanations, de-catastrophizing, and using other “Socratic questions”. Use the following questions to help you more clearly and realistically analyze your thoughts.
  • Therapy Summary Worksheet – Cognitive-Behavioral Therapy (CBT) works best when you write down your thoughts and insights on the same day after your appointment. This helps you to get the most out of our therapy sessions.
  • CBT Simple Thought Record – A basic approach towards increasing awareness of our thoughts and feelings in any given situation.
  • CBT Identifying Automatic Thoughts – A therapeutic worksheet designed to help those who are having trouble identifying unhelpful negative thoughts.
  • CBT Identifying Emotions and Thoughts – Identifying our thoughts and feelings allows us to have a sense of control over the situations that drive us. This is a solid method in starting to understand the components that are essential in Cognitive-Behavioral Therapy.
  • CBT Flowchart (Standard) – Understanding the steps involved in our reactions to a situation is critical in gaining perspective, control, and in being able to alter our behavior.
  • CBT Flowchart (Basic) – A simplified method for understanding our emotional, behavioral, and physical reactions.

Handouts

  • How Does my Brain Work? – Your brain determines what you think and perceive, how you feel and how you interact with others. When you are depressed, angry, or confused, you may think it is just an emotional problem, but there is more to it.
  • What are Neurons and Why do they Matter?  – When people talk about neurotransmitters, they are referring to the chemicals used to pass messages from one brain cell (neuron) to another. Neurons do not touch each other, so they are unable to pass the message directly.
  • What Happens when Brain Chemicals Get Out of Balance? – Symptoms are related to errors in chemical messaging. If there are problems in the transmission, your brain will signal with emotional symptoms like anxiety or depression. You could also experience problems with concentration, thinking, problem-solving, or relating to others.
  • How Does Medication Affect my Brain? – Psychiatric medications can help by adjusting the balance of chemical messengers (neurotransmitters). With every dose of medicine, it works to balance the neurotransmission system. If you stop taking the medication, the imbalance will return.
  • What Do Healthy Boundaries Feel Like? – A simple mental health checklist to help remind ourselves that it is not our job to fix others, it is ok if people are angry with us, I have the right to my own feelings, and other important concepts.