Interactive Anxiety Tracker
In this post I’ll share an interactive anxiety tracker, which can be used to work through anxiety-related issues through a structured exposure-based method to help expand your tolerance of difficult situations.
To access the anxiety tracker, fill out the form below and you’ll get access to the base Google Sheet document on the success page. Then make a copy of the sheet to use it for your own anxiety tracking and follow the instructions in the “How to use this tracker” tab.
These are the basic steps to using the tracker:
Brainstorm scary/challenging/anxiety-provoking activities (called “exposures”)
Score those exposures by how uncomfortable each one is
Set goals for the coming week about which exposures you’d like to challenge
Practice those exposures in your daily life as best you can
Each week, re-score the same exposures and hopefully see some improvement!
Who Is the Anxiety Tracker For?
An estimated 4% of the world’s population suffers from an anxiety disorder, but all of us experience anxiety at some time or other. Whether you’re someone who only experiences minor anxiety symptoms in certain situations, or someone with much more severe symptoms, you may get benefit from the tracker.
In the template above, I provided a base example specifically for someone with social anxiety, but the format is the same for other anxiety types.
What the Anxiety Tracker is NOT
Exposure-based methods have been shown to be effective at improving anxiety symptoms, but note that this tracker is not a replacement for therapy for anxiety. The information provided in this tool is intended for information purposes only and is not a substitute for proper diagnosis, treatmnet or the provision of advice by an appropriate health professional.
It can be used by those who experience symptoms of anxiety, but is not a direct treatment for anxiety. If you are seeking diagnosis or treatment of anxiety, or any other mental illness, you should consult a mental health professional.
Share the Love
I hope you find this post helpful! And if you found the anxiety tracker itself useful, please share this post with anyone you think would benefit. Anxiety can be extremely difficult to manage, but these exposure-based approaches can help improve some symptoms.
And remember that this tracker is not an alternative to therapy. Reach out to a mental health professional if you need additional support for anxiety, or for any mental health issue.
