Here you will find worksheets that I have made to track my thoughts and behaviours and implement changes. I find that writing things down helps me process them, and thus puts me in a better position to think rationally and identify areas that require focus. I currently use these worksheets every day and bring them to my therapy sessions to discuss with my therapist. My therapist actually liked them so much that he asked for blank copies to use with his other clients, lol. Laziness at it's finest.*

I hope these will be useful to you. Feel free to customise them once you download them and pass them around to others who may find them helpful.

Note that you do not need to have a therapist to be able to use these. I made them for myself and used them for a while before I decided to take them into therapy with me. You can make a lot of changes on your own if you are motivated. However sometimes it is beneficial to bring in a professional if things feel too overwhelming and unmanageable on your own.

Please remember that the goal here is progress, not perfection. It is okay if you have a bad day or a bad week or a bad six years. What matters is that you keep trying. These worksheets will [hopefully] assist you in identifying  what is helpful for you and what is not, and that in turn will allow you to keep striving to make the changes you wish to make.

Good luck and stay safe.

Exposure Therapy and Target Behaviours

This worksheet is used to list the behaviours you wish to engage in and your success in doing so. This can be anything from changing a routine, tackling a situation that causes you anxiety, or engaging in a mindfulness activity. It is whatever behaviour you wish to change or begin to engage in.

The first page is for you to list the target behaviours. This could be something such as, 'ate breakfast', 'went to work', or 'spent time out of the house.' The boxes are for you to track when you engaged in that behaviour. I write the dates along the top, but you could also use it as a reward system where you aim to do the certain behaviour 10 times to gain a reward. It is really up to you.

The second sheet is for you to expand on said behaviour. Which behaviour did you engage in? How anxious were you before you did it? How anxious were you after? What are your thoughts, feelings and comments now that you've done it?

I use these sheets to target my specific anxieties, hence the name 'Exposure Therapy'. Exposure Therapy tackles anxieties by exposing you to the anxiety provoking stimulus in a safe manner so that eventually your brain stops reacting to that stimulus like it is threat. If you'd like to learn more about exposure therapy, you can do so here. I will write my own post on it when I have the chance, but alas, I am currently drowning in uni work. Send help. And snacks.

Exposure Therapy and Target Behaviours: A Review

As the name implies, these sheets allow you to review your daily tracking sheets and make note of important things, things that worked, things that didn't work, your successes, areas requiring further focus, and where you want to go next. I like to give these to my therapist more so than the daily ones, as it allows us to discuss what I feel are the most important or distressing issues. However I do give him all the sheets overall so that he will be better equipped to help me. Lord knows I need help, lol.

Maladaptive Coping Mechanisms

This worksheet can be used to track the things that trigger you to use a maladaptive [unhelpful] coping mechanism. This can be anything from self harm, drugs, alcohol, engaging in an eating disorder behaviour such as bingeing, purging, laxative abuse, or excessive exercise, or OCD rituals. Really it is whatever behaviour that is unhelpful for you and you wish to change. The box marked 'distract + delay' is used to track what you have tried to do instead of engaging in the maladaptive behaviour. The 'for how long' box is used to track how long you managed to engage in another, healthier behaviour instead of engaging in an unhelpful [maladaptive] behaviour, and the last box allows you to note how successful you were in doing that** and any other comments or feelings you wish to note. Over time you will hopefully develop a clearer understanding of your triggers and will become more equipped to cope with them in a healthy way.

NOTE: These worksheets refer to SUDs. SUDs stands for 'Subjective Units Of Distress'. Really it is a rating of how anxious you feel at the time the behaviour or event is occurring, and immediately afterwards. It is a subjective scale from 0-10, where 0 is no distress and 10 is DEAR GOD I MIGHT DIE TODAY. How you rate each behaviour or event is really up to you and precision doesn't matter. What matters is the change between SUDs before the behaviour or event and SUDs after the behaviour or event, and SUDs changes over time.
Also note: I use a SUDs rating of 0-100 but it is up to you what you choose.
*I kid. He's actually pretty great as far as therapists go.

** I just want to point out that it is really important to celebrate your small victories. If you typically engage in the maladaptive behaviour immediately following the trigger, praise yourself if you can delay it by ten minutes. Then next time, push to delay it by fifteen minutes. Healing does not happen overnight so give yourself credit for any and all changes you manage to make, no matter how small they may seem.

[My tracking sheets. The 'Chronic Stupidity' sheet has been renamed 'Maladaptive Coping Mechanisms' for everyone else. The name is a reflection of how I feel about my behavioural choices, not how I feel about maladaptive coping mechanisms as a whole.]