FREE 4+ Anxiety Tracker Samples in PDF

Due to the many unforeseen circumstances in our lives, such as the death of a loved one, job failures, financial problems, and traumas, we cannot help but develop anxiety which we know is not really good for our mental health. Even thinking about the uncertainty of the future could trigger anxiety, and that should be addressed to avoid endangering our health. This is why it is vital to track your anxiety triggers so that you can live with comfort and ease. In this article, we will discuss anxiety and how to deal with it using a tracker that you can create instantly. 

4+ Anxiety Tracker Samples

1. Anxiety Tracker

2. 30 Day Anxiety Challenge Tracker

3. Stress And Anxiety Tracker

4. Sample Anxiety Tracker

5. Anxiety Progress Tracker

What Is Anxiety?

Anxiety is the mental state of an individual that lets them feel high tension, fear, and panic caused by many triggers such as stress, traumatic events, accidents, and other factors. In a state of anxiety, the individual experiences physical symptoms such as rapid heartbeat, sweating, pallid skin color, trembling and sometimes fainting. Anxiety is the body’s fight-and-flight response when situated in an event that could affect the individual’s mental condition. 

How to Create an Anxiety Tracker?

Making an anxiety tracker helps you to become more aware of what triggers you and what you need to avoid so that you can steer clear of any unwanted circumstances where your panic attacks and anxiety rise to a dangerous level. Here are some tips and advice that you can follow upon beginning your task. 

1. List Down Your Anxiety Triggers

Every individual has different anxiety triggers that affect their day-to-day lives. No matter if the trigger is a simple case of seeing a dog, or the severe case of seeing someone lurking through your household, list it down. Writing your trigger points lets you assess what really scares you and helps you create a strategic plan on how you can avoid them. Of course, there are some triggers that cannot be totally avoided, especially if you are working or living together with an individual or people that may have been your stressors. Again, whatever your triggers are, write them down. 

2. Identify Your Symptoms

To recognize immediately if your body is responding negatively to a certain stressor or situation, it is important to assess your own symptoms. It can be excessive trembling, unable to speak or shout (especially in emergency situations), severe headache that lasts more than a day, flushing of the skin, pallid lip or skin color, episodes of fainting, sweating, rapid or irregular heartbeats, and fatigue. If you have other symptoms that you think are not normal, include them as well so you can look out for them when anxiety starts to sink in. 

3. Incorporate the Time and Situation

Aside from writing down your stressors, it would be best to include listing the time and situation when your anxiety was triggered. This could help you create a solution plan the next time you are able to encounter such circumstances again. The way you write your time can be in numbers, such as 11:00 in the morning or just simply jot down the word midnight. As for situations, you can provide descriptive detail about the scene such as “Co-worker said something behind my back”, or “The real estate agent came to me this morning for the mortgage payment”. 

4. Create a Solution

In your anxiety tracker, it would be best for you to include a space where you can write down the solutions in which you can control your anxiety and panic attacks. This would definitely help you be mindful of your own body response and how to manage your stressors when faced with them. Recommendable solutions include wellness plans such as meditation, reiki exercises, breathing techniques, practicing positive self-talk, practicing muscle relaxation exercises, sports training, getting into a social support team, or even listening to music. On the other hand, it is also important to face your stressors so that you won’t have to worry about them anymore. 

Anxiety and panic attacks might not be totally curable, but with a ready health and safety plan, you can face any stressors more easily than you might think. Start tracking your stressors and set a solution to your constant fear by downloading our editable anxiety tracker templates in our gallery.