Planning-Related Skills & Activities

Creating a "Social Event Prep" worksheet involves making a structured planning tool to help you manage anxiety, stress, or discomfort before upcoming social gatherings or events. This proactive approach helps you identify potential triggers, plan coping strategies, and build confidence with 10-20 minutes of focused preparation.

Creating a "What Helps Me" worksheet involves making a personalized reference that clearly identifies activities, strategies, and resources proven effective in managing stress, anxiety, depression, and low moods. This self-reflective tool takes 8-12 minutes to complete during calm moments.

An anxiety skill rating scale systematically evaluates the effectiveness of anxiety-management techniques immediately after use, creating personalized data about which strategies work best for your unique emotional patterns within 5-10 minutes of practice documentation.

Creating coping cards gives you quick access to helpful strategies during stressful moments by writing your best coping techniques on small, portable cards. These personal reminders help you remember and use effective tools when anxiety or distress makes clear thinking difficult.

Building a personalized collection of soothing music and sounds that helps reduce anxiety and promote relaxation during stressful moments. Research shows that music around 60 beats per minute can synchronize your brain waves to induce calm, while strategically curated playlists provide immediate access to stress relief whenever you need it most.

A support circle map is a visual blueprint of your personal support network that transforms overwhelming emotions into clear pathways for help, turning isolation into connection through an organized understanding of who can provide specific types of support when you need it most.

Creating an anxiety action plan gives you a clear roadmap of steps to take when anxiety starts building before it becomes too much. This personal guide helps you respond quickly and well to anxiety symptoms using strategies you know work for you.

Daily planning transforms chaos into calm by creating a structured roadmap that reduces anxiety, prevents decision fatigue, and builds confidence through intentional organization of your time and priorities. This essential practice gives you control over overwhelming demands while preserving mental energy for what matters most.

Creating a panic attack safety plan gives you specific coping strategies and clear actions to use when panic episodes strike and your thinking brain shuts down. This written guide becomes your lifeline during overwhelming moments, providing step-by-step instructions when fear clouds your judgment.

Creating an emergency grounding script involves writing a set of calming, grounding statements designed to help quickly manage acute anxiety or intense emotional distress. This structured resource offers immediate emotional stabilization by anchoring attention in the present moment with 3-5 minutes of focused reading.

A fear ladder, also called exposure hierarchy, is a step-by-step approach that helps you gradually face your fears in a structured, manageable way, allowing you to build confidence and reduce anxiety by starting with easier challenges and working up to more difficult ones over time.

A gamified skill practice challenge organizes anxiety-management techniques into progressive, game-like levels with tracking, rewards, and incremental challenges, building emotional regulation skills through engaging 5-10 minute daily practices.

Packing a calm-down kit gives you immediate access to personalized tools and comfort items when stress overwhelms your thinking. This portable collection of sensory items, grounding techniques, and emergency contacts helps you quickly shift from anxiety to calm during overwhelming moments.

A personal coping skills menu systematically organizes effective anxiety-management techniques into accessible categories, enabling rapid selection and implementation of personalized emotional regulation strategies during moments of distress within 10-15 minutes of initial creation.

A problem-solving worksheet is a structured cognitive-behavioral tool that transforms overwhelming challenges into manageable, actionable steps. This evidence-based approach helps you break free from anxious worry spirals by engaging your logical thinking brain to create concrete solutions, build confidence, and reduce stress through purposeful action.

Weekly skills tracking involves systematically documenting emotional regulation techniques used daily, rating their effectiveness, and reflecting on patterns to build emotional self-awareness and enhance coping strategy consistency within 5-10 minutes of daily practice.