The Anxiety Cycle – Break the Loop Worksheet

The Anxiety Cycle

Break the Loop

The cycle of anxiety often follows this loop:
Trigger → Unhelpful Thought → Physical Sensation → Behaviour → Short-Term Relief → Reinforcement

1. What was the trigger? (What started the anxiety?)

________________________________________

2. What thought(s) went through my mind?

________________________________________

________________________________________

3. What did I feel in my body?
Heart racing
Shaky
Sweating
Tight chest / clenched jaw
Stomach upset
Other: ____________

4. What did I do to cope? (Behaviour)
Avoided the situation
Sought reassurance
Overprepared
Distracted myself
Cancelled plans
Other: ____________

5. What was the outcome?

________________________________________

6. Where could I break the cycle next time?

________________________________________

________________________________________

This worksheet is based on Cognitive Behavioural Therapy (CBT) principles that help individuals understand and interrupt unhelpful patterns linked to anxiety.

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