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The Mindfulness Exercises for Anxiety Worksheet

Anxiety disorders are a prevalent clinical concern. Mindfulness and cognitive defusion offer evidence-based tools to address anxiety. This article provides a practical worksheet of techniques integrating both approaches.

What is Anxiety?

Anxiety, a frequent concern in therapeutic settings, is characterized by persistent, excessive worry and fear. It often manifests physically and psychologically, impacting daily functioning and quality of life. Anxiety disorders vary in form, from generalized anxiety disorder to more specific phobias.

These are common symptoms:

  • Excessive Worrying: Uncontrollable and persistent worries about various topics, events, or activities.
  • Restlessness: A constant feeling of restlessness or not being able to relax. Pacing, fidgeting, and feeling on edge.
  • Fatigue: Feeling tired, weary, or lacking energy even without exertion. Anxiety is exhausting.
  • Irritability: Increased irritability, easy annoyance, and tendency to lose one’s temper.
  • Muscle Tension: Tensed muscles, aches, and soreness, particularly in the neck, shoulders, back, and chest. Headaches are also common.

Understanding the Roles of Mindfulness and Cognitive Defusion

Mindfulness: A Therapeutic Tool


Mindfulness is the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis. In a clinical context, mindfulness helps clients observe their anxiety without immediately reacting, creating space for more adaptive responses.

Cognitive Defusion: Distancing from Thoughts

Cognitive defusion, a central concept in acceptance and commitment therapy (ACT), involves techniques to reduce the literal quality of thoughts, helping individuals to see their thoughts as just thoughts, not facts. This approach aids clients in detaching from unhelpful or distressing thoughts, reducing their impact and influence.

Their Role in Managing Anxiety

Both mindfulness and cognitive defusion are critical in managing anxiety. Mindfulness allows clients to acknowledge their anxious feelings and bodily sensations without over-identification, thereby reducing the intensity of anxiety. Cognitive defusion shifts the way clients interact with their thoughts, often the fuel for anxiety, by promoting a detached and observant perspective. Together, these approaches enable individuals to respond to their anxiety with greater clarity and less fear-driven reactivity.

Practical Tool: Mindfulness Exercises For Anxiety

This worksheet is designed to support clients in managing their anxiety and practicing cognitive defusion. This worksheet offers exercises that promote emotional awareness, build willingness to experience anxiety, and challenge unhelpful thoughts.

How to Use This Tool?


    1. Guide clients to become more aware of their emotions and develop a willingness to experience them without resistance.
    2. Lead clients through each exercise, providing support and direction to ensure they understand the activities.
    3. Stress the importance of observing experiences without judgment, fostering an attitude of openness and curiosity.
    4. Help clients explore their reactions to anxious sensations, guiding them to notice patterns and triggers.
    5. Introduce techniques for cognitive fusion, aiding clients in differentiating between thoughts and facts.
    6. Assist clients in exploring deeper into their emotional experiences, promoting a better understanding of their internal landscape.
    7. Encourage clients to reflect on the physical sensations, thoughts, and emotions they experience during the exercises.

Mindfulness exercises for anxiety worksheet cognitive defusion

Related Articles

If you want to learn more about mindfulness and its applications, you can continue your learning here: 

Empower your clients with our mindfulness pocket guide for beginners. Learn practical exercises to promote awareness and boost personal growth.

Boost the therapy process using the mindfulness exercises worksheet. Patients can create routines through daily practices, like meditation.

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The Mindfulness Exercises for Anxiety Worksheet