Anxiety Skills

"What Helps Me" Worksheet

A "What Helps Me" worksheet involves creating a personalized reference that clearly identifies activities, strategies, and resources proven effective in managing stress, anxiety, depression, and low moods. This self-reflective tool is completed during calm moments or therapeutic sessions, enhancing emotional self-awareness, supporting effective emotional regulation, and providing immediate guidance during difficult emotional states.

Overview

  • Difficulty:
  • Best Use:
    Used to personalize coping tools during therapy or journaling
  • Time:
    8-12 min
  • Tools:

What to do

  1. Set aside quiet, uninterrupted time (about 8-12 minutes) to reflect honestly and thoughtfully on strategies that have historically helped manage difficult emotions.
  2. Write down clear categories (e.g., calming activities, supportive people, sensory tools, comforting places, effective affirmations).
  3. Within each category, list specific actions, techniques, or resources you have successfully used to manage your mood or anxiety in the past (e.g., deep breathing, talking to a trusted friend, exercising, journaling, mindfulness activities).
  4. Provide brief, detailed descriptions of how and when to use each coping tool for maximum effectiveness.
  5. Clearly identify situations, triggers, or emotional states in which each tool might be most beneficial.
  6. Review the worksheet regularly, updating it with new insights and experiences gained through therapy, journaling, or personal reflection.
  7. Keep your completed worksheet easily accessible (such as digitally on your phone, printed, or in a journal) for quick reference during stressful or emotionally challenging times.

When to use

Why it works

When experiencing strong negative emotions, cognitive clarity often diminishes, making it difficult to recall effective coping strategies. Completing a "What Helps Me" worksheet proactively addresses this by explicitly documenting personalized coping methods, promoting emotional preparedness and self-efficacy. Engaging in this reflective practice reinforces neural pathways associated with emotional regulation, enhancing your brain�s readiness to implement coping strategies effectively. It supports emotional self-awareness by clearly identifying personal triggers and effective responses, significantly reducing stress and improving emotional resilience. This structured, personalized approach provides immediate clarity and direction during overwhelming emotional moments, minimizing decision fatigue and promoting faster recovery and stabilization of mood.

Benefits

  • Decreases anxiety, stress, and depressive symptoms
  • Enhances emotional self-awareness and coping effectiveness
  • Increases resilience and confidence
  • Fosters proactive emotional regulation
  • Supports sustainable mood stability
  • Deepens self-understanding
  • Reinforces positive emotional habits
  • Leads to better long-term mental health outcomes

Tips

  • Revisit your worksheet frequently to keep coping strategies fresh and accessible.
  • Incorporate insights gained from therapy or journaling.
  • Ensure your list remains concise and easy to navigate.
  • Practice using listed strategies during calm moments for greater familiarity and effectiveness.
  • Share key strategies with trusted support people for additional reinforcement and accountability.

What to expect

Variations

Troubleshooting

Frequently asked questions

Skill Categories
Journaling
Planning
Issues Addressed by Skill
Anxiety
Stress
Depression
Mood Improvement
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