Managing
Anxiety

MINDSET & GROWTH TOOLS

Identify what to stop, reduce, maintain, and start -
in service of a specific goal.

Where This Tool Helps

When anxiety is connected to a specific goal, mapping current behaviors can make the situation more concrete. This worksheet does not explain or treat anxiety; it helps identify what you are avoiding, doing too much of, maintaining, or ready to try within your control.

The "My Desired Goal/Outcome" box at the top is not optional. Many people skip it and fill in the rows in the abstract. Without a specific goal anchoring the worksheet, the rows produce generic observations instead of actionable distinctions. Write the goal first, then let every row respond to it.

How to Use This Worksheet

Write a specific goal at the top before touching the rows. Not "feel less anxious" - that's a state, not a goal. "Deliver the board presentation without losing my train of thought" or "have the difficult conversation with my direct report this week" gives the rows somewhere to point.
Work from the bottom up. Start with "Do more of" and "Start Doing" - what would help. Then move to "Keep Doing," "Do less," and "Stop Doing / Avoiding." Going bottom-up tends to surface more honest answers in the avoidance rows.
"Stop Doing / Avoiding" is the most informative row. It's also the one where vague entries appear most often ("stop worrying," "avoid overthinking"). Push for a specific behavior - not a mental state. What are you literally not doing, or actively steering around?
Check for contradictions between rows. Sometimes what appears in "Start Doing" is incompatible with what appears in "Keep Doing." That tension is worth noting.
Bring this to your next session. The worksheet surfaces the behavioral picture - your coach can help you prioritize which changes would have the most traction.

Coaching Scope

This is a coaching reflection aid, not therapy, diagnosis, medical care, or a validated clinical instrument. Do not use it to identify or treat a condition. Bring persistent symptoms, medication questions, or safety concerns to a licensed health professional. For immediate danger, use emergency or local crisis services.