Generalized Anxiety Disorder (GAD) Self-Help Worksheets & Therapy Resources

Posted by: Dr. Justin D'Arienzo, Psy.D., ABPP

Last updated September 2026.

If you worry constantly, have trouble shutting your mind off, or find yourself repeatedly imagining what could go wrong, you may be dealing with more than ordinary stress. Generalized Anxiety Disorder, or GAD, involves excessive and difficult-to-control worry that begins to interfere with daily life. People may worry about work, health, finances, family, relationships, school, or events that have not even happened yet. At D’Arienzo Psychology, we work with anxiety, worry, panic, stress, and related concerns through psychotherapy, psychological services, and telepsychology where appropriate.

I have also included downloadable anxiety information sheets and worksheets below that can be used for education, self-help, or as part of work with a qualified mental-health professional.

What Is Generalized Anxiety Disorder?

Everyone worries sometimes. Worry becomes more concerning when it is persistent, difficult to control, excessive relative to the situation, and begins interfering with work, relationships, sleep, school, concentration, or everyday functioning.

According to the National Institute of Mental Health, people with GAD may experience symptoms such as excessive worry, irritability, restlessness, difficulty concentrating, sleep problems, fatigue, muscle tension, and difficulty relaxing.

Many people with GAD know that they are worrying too much but still have difficulty turning it off.

Download Generalized Anxiety Disorder Information Sheets

Topics Covered in the Anxiety Worksheets

The downloadable resources address several of the same psychological skills commonly discussed in cognitive-behavioral treatment for anxiety.

• What generalized anxiety is
• How worry works
• Mindfulness
• Accepting uncertainty
• Behavioral experiments
• Challenging negative predictions
• Calming and breathing techniques
• Progressive muscle relaxation
• Postponing worry
• Situational exposure
• Coping with stress
• Self-monitoring

CCI’s current worry-and-rumination materials also emphasize understanding worry, strengthening attention, problem solving, accepting uncertainty, helpful thinking, and creating a self-management plan.

Cognitive Behavioral Therapy for Generalized Anxiety Disorder

Cognitive Behavioral Therapy, or CBT, is one of the most established psychological treatments for generalized anxiety disorder.

CBT helps people identify automatic thought patterns, examine predictions more realistically, change behaviors that reinforce anxiety, and gradually become more comfortable tolerating uncertainty and discomfort.

NIMH describes CBT as a research-supported and commonly used psychotherapy for GAD. Acceptance and Commitment Therapy, or ACT, may also be helpful for some people and can incorporate mindfulness, acceptance, and values-based behavior.

Why Worry Can Become a Cycle

Worry often feels productive because it gives us the sense that we are preparing for something bad.

The problem is that worrying is not always the same thing as solving a problem.

A person may repeatedly think:

What if I lose my job? Is something wrong with my health? What if my child gets hurt? Am I making the wrong decision?

The mind keeps producing possible threats, and the person responds by checking, seeking reassurance, avoiding, researching, or mentally reviewing the same concern over and over.

That may reduce anxiety temporarily, but it can also keep the worry cycle going.

Learning to Tolerate Uncertainty

One of the hardest parts of generalized anxiety is learning to live with the fact that certainty is rarely available.

An anxious mind often says, “I will relax as soon as I know for sure.”

But there is almost always another question.

Therapy may involve helping a person distinguish between reasonable problem solving and repetitive attempts to eliminate uncertainty completely.

Mindfulness and Anxiety

Mindfulness does not mean forcing yourself to stop thinking.

It involves learning to notice thoughts, feelings, and physical sensations without automatically reacting to every one of them.

For people who worry excessively, that can mean learning to notice an anxious thought without immediately treating it as a prediction that requires action.

NIMH includes mindfulness and meditation among stress-management strategies that can help reduce anxiety symptoms when used alongside appropriate care.

Exposure and Avoidance

Avoidance can make anxiety feel better in the short term, but it often strengthens anxiety over time.

If someone repeatedly avoids driving, flying, social situations, public speaking, difficult conversations, or other feared situations, the brain never gets the opportunity to learn that the person may be able to tolerate the discomfort.

Exposure-based strategies are commonly used within CBT for anxiety disorders and involve gradually approaching feared situations in a structured way rather than continually avoiding them.

Does Anxiety Treatment Always Require Medication?

No. Some people use psychotherapy alone, some use medication, and others benefit from a combination.

The right approach depends on the person’s symptoms, preferences, medical history, severity of the anxiety, and other conditions that may be present.

NIMH notes that GAD treatment commonly involves psychotherapy, medication, or both.

Because treatment should be individualized, medication decisions should be discussed with an appropriately qualified prescribing professional.

Meet Our Anxiety Providers

D’Arienzo Psychology has several providers who work with anxiety, stress, panic, worry, and related concerns. Each provider brings a somewhat different background and treatment style.

Anxiety Therapy In Person and Through Telepsychology

D’Arienzo Psychology is based in Florida, but some psychological services may also be available through telepsychology outside Florida when the provider is legally authorized to practice into the client’s location.

Dr. Justin D’Arienzo and Dr. Amy Hartley both hold PSYPACT authority, which expands access to eligible telepsychology services across participating PSYPACT jurisdictions.

The availability of any particular service depends on the client’s location, the provider’s credentials, the nature of the service, and applicable professional requirements.

When Should You Consider Professional Help for Anxiety?

Self-help materials can be useful, but they are not a substitute for an individualized assessment when anxiety is significantly affecting daily life.

Consider seeking professional help if worry or anxiety is interfering with:

• Sleep
• Work or school
• Relationships
• Driving or travel
• Social activities
• Decision-making
• Concentration
• Physical comfort
• Your ability to enjoy daily life

NIMH similarly recommends seeking professional help when anxiety begins interfering with school, work, relationships, or everyday functioning.

Frequently Asked Questions About Generalized Anxiety Disorder

What is the difference between normal worry and GAD?

Normal worry is part of life. GAD involves worry that is more persistent, excessive, difficult to control, and disruptive to everyday functioning.

Can therapy help generalized anxiety disorder?

Yes. CBT is a well-studied treatment for GAD, and other approaches such as ACT may also be appropriate depending on the person.

Can I use these anxiety worksheets on my own?

Yes, they can be used for education and self-help. However, CCI specifically notes that self-help resources are not a substitute for proper diagnosis or treatment from a qualified professional.

Do you offer virtual anxiety therapy?

Yes, depending on the provider, the client’s location, and applicable professional requirements. Fortunately, Dr. D’Arienzo and Dr. Hartley both hold PSYPACT authority for eligible interstate telepsychology.

Do you treat panic and other anxiety disorders?

Yes, and our providers work with a range of anxiety-related concerns including generalized worry, panic, social anxiety, stress, performance anxiety, trauma-related anxiety, and phobias.

This page provides general educational information and self-help resources. It is not a diagnosis, individualized treatment recommendation, or substitute for care from a qualified health professional. It’s important that if anxiety is severe, and is accompanied by suicidal thoughts, or is creating an immediate safety concern, seek urgent professional or emergency assistance.