Generalised Anxiety Tools

Updated 8 August 2022

Statistics Symptoms Causes Diagnosis Tools Therapies Sources
Thoughts
Unhelpful Thoughts Identify, evaluate and respond to them. Practice daily to benefit.
Step 1
When did you have the thought?
Step 2
Where were you?
At home
At work
Travelling
Socialising
Other
Step 3
Write down the thought.
How much do you believe it?
0%100%
Step 4
What feeling did the thought produce?
Agitation
Anxiety
Distress
Irritability
Tension
Tiredness
Step 5
Does the thought:
Emotionalise?
Consider using logic
Extremise?
Consider the middle position
Generalise?
Consider all the evidence
Judge?
Consider being less judgemental
Mindread?
Consider if this realistic
Negativise?
Consider neutrals and positives
Personalise?
Consider it may not be about you
Prescribe?
Consider being less rule-based
Step 6
What is the evidence for the thought?
Rate the evidence
Not AccurateAccurate
And against it?
Rate the evidence
Not AccurateAccurate
Step 7
What is the worst outcome? (way you would cope?)

UnlikelyLikely
The best?

UnlikelyLikely
The most realistic?

UnlikelyLikely
Step 8
What is the effect of believing the thought?
The effect of thinking differently?
What advice would you give to a friend who had this thought?
Step 9
How much do you believe the thought now?
0%100%
Rerate the feelings of :
Step 10
What action can you take?
WorryAttention mindfulness. Practice 5 mins daily to benefit. Place a book in front of you. Look at the book cover, but think about a worry. Rate Anxiety
0
Look at the book cover and think about it. When thoughts wander, refocus on the book. When feelings occur, refocus on the book. Rerate Anxiety
0
WorryBreath mindfulness. Practice 5 mins daily to benefit. Think about a worry. Rate Anxiety
0
Inhale and exhale. Focus on the sensations of breathing. When thoughts wander, refocus on the sensations. Rerate Anxiety
0
Feelings
TensionNotice it, release it. Practice daily to benefit. Sit comfortably. Arms in lap, knees bent, feet on floor. Where do you feel tension?
Arms
Hands
Forehead
Eyes
Nose
Jaw
Neck
Shoulders
Back
Chest
Stomach
Legs
Feet
AnxietyBreathe well. Practice 1 min daily to benefit. Breathe deeply into stomach. Put 1 hand on chest. Aim to keep it still. Put 1 hand on stomach. Aim to let it rise and fall. Inhale through nose for 4 seconds. Hold for 1 second. Exhale through mouth for 4 seconds. Repeat.
AnxietyFeeling mindfulness. Practice 5 mins daily to benefit. Where do you feel anxiety?
Arms
Hands
Forehead
Eyes
Nose
Jaw
Neck
Shoulders
Back
Chest
Stomach
Legs
Feet
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