An anxiety log can help you spot patterns in your child’s behavior. Then you may find it easier to choose calming strategies that work. Tracking signs of anxiety in your young child or signs of anxiety in your tween or teen can also help you figure out if what you’re seeing is typical anxiety or an anxiety problem.
Or download individual pages:
- Anxiety Tracker (View / Download)
- Anxiety Pattern Finder (View / Download)
- Calming Strategies Worksheet (View / Download)
Samples of Filled-In Pages
- Sample Anxiety Tracker (View / Download)
- Sample Anxiety Pattern Finder (View / Download)
- Sample Calming Strategies Worksheet (View / Download)
This anxiety log, created by Understood and CHC, has three pages. Try using them in this order:
- Start with an anxiety tracker. This can help you take notes about when and where your child gets anxious. Think of this tracker as a very organized diary. Each entry has spots where you can note which signs of anxiety you noticed, how intense your child’s feelings were, and what helped your child calm down. And because a caregiver’s reactions can affect a child’s anxiety, the tracker also has space to rate how stressed you felt when your child was getting anxious.
- Then, use the anxiety pattern finder to help you spot trends based on the details you’ve logged in the anxiety tracker. Two to three weeks of entries may be enough to help you find some patterns and start looking for ways to ease your child’s worries.
- Finally, use the calming strategies worksheet to help you think about what works best for your child. For example, does your child need to be near you to calm down? Or is it better to have quiet time alone? Your child may have helpful insights, so look for a calm moment to brainstorm together. Filling out this worksheet can also help you prepare to talk with your child’s teacher or doctor.
You can download these pages and click on them to start typing—or print them out so you can handwrite your notes. You can also download samples of each page to see what the anxiety log could look like when filled out.
Keep in mind that all kids feel anxious from time to time. But kids with learning and attention issues are more likely to have anxiety. If you’re concerned your child’s anxiety is interfering with everyday life, you may want to consider professional help. With the right treatment and support, kids with anxiety disorder can get better.
- Our school contacts list lets you know who can help with coping skills and other issues.
- Explore growth mindset activities to help your child learn from mistakes and find new ways to approach challenges.
- Use a behavior contract to help your child change negative behaviors.
About the Author
Julie Rawe is a senior editor at Understood.
Glen Elliott, MD, PhD is the chief psychiatrist and medical director of CHC and is a clinical professor at the Stanford School of Medicine.