Anxiety worksheets for adults, teens and kids

Anxiety can feel like a fog of 'what ifs' that's hard to get hold of. A worksheet gives it edges: a few questions, a scale or a set of steps that turns a vague, swirling feeling into something you can see on paper and do one small thing about.

Good anxiety worksheets are short, specific and kind. They don't ask you to stop worrying (nobody can do that on command). They help you notice the worry, put it somewhere and choose what to do next.

They're self-help, not medical advice, and they can't diagnose anything. If anxiety is getting in the way of daily life, your GP can talk you through support, and these sheets can sit happily alongside that.

Worry time: you set aside a short slot each day (often around 20 minutes) for worrying, and when a worry pops up at other times you jot it down and postpone it until then. It's a technique used in CBT-based self-help, including NHS self-help guides. The Worry Window walks you through it.

Thought challenging: you write down an anxious thought, then gently look at the evidence for and against it and find a more balanced version. This is the idea behind CBT thought records. What-If → What-Is is a gentle version for 'what if' spirals.

Grounding and anxiety scales: grounding sheets bring you back into your body and the room when anxiety spikes (Anxiety First Aid is made for those moments). Scales help you rate anxiety from calm to overwhelmed, so you can spot patterns and know which tool to reach for: see The Anxiety Scale.

If you're not sure where to start, The Anxiety Scale helps you name where you are right now and matches each level with something to try. Pair it with The Worry Window for everyday worry, or Anxiety First Aid for the sharp, racing moments.

If you'd like the whole process in one place, Managing Anxiety: A Gentle Workbook takes you step by step through understanding your anxiety, worry time, gentler thinking and calming your body, and saves your progress so you can stop and start.

Not sure if it's anxiety or overwhelm? Anxiety vs overwhelm helps you tell them apart, and ADHD and anxiety explains why the two so often show up together. For a gentle, free starting point, try the calming colouring pages.

Teenage anxiety often shows up as overthinking at night, dreading school or replaying a conversation on loop. Turn Down the Volume helps teens notice a big feeling and bring it down a notch, in language that doesn't talk down to them.

My Mood Scale is a quick daily check-in, and Talk to Yourself Like a Mate helps with the harsh inner voice that often feeds anxiety. Older teens may also find the adult sheets above useful.

Let teens use worksheets privately if they prefer. Offering one, without needing to see the answers, can feel much safer than a big conversation.

Children's anxiety worksheets are meant to be done with a grown-up beside them. My Worry Scale gives younger children a simple way to show how big a worry feels, which is often easier than finding the words.

My Calm-Down Plan helps you and your child choose calming steps together while they're settled, so the plan is ready when a big feeling arrives. Brave Me gently celebrates small brave moments.

Keep it short and playful, follow your child's lead and stop if they've had enough. The kid feelings section has more, and the free Our Together-Time Menu is a lovely way to build connection, which helps anxious kids feel safer.