Read more about worry and rumination.
Track anxious situations, your thoughts, emotions, physical sensations, and how you responded. Regular practice helps you notice patterns and build awareness of your coping strategies.
Fill this in as soon as you can after a worrying or anxious episode, while the details are still fresh. Work through each section honestly — the more specific you are, the more useful the patterns become over time.
There are no right or wrong answers. The goal is observation, not judgement. You're building a picture of how your anxiety works so you can start to work with it, not against it.
Your response is everything you did — or didn't do — to manage the situation or how you were feeling. This includes coping strategies, avoidance, seeking reassurance, distraction, or anything else.
Enter your email address and we'll send you a PDF copy of this diary entry to keep.
Read more about worry and rumination.
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