Anxious Attachment Worksheet

They haven't replied for three hours, and you have already written the ending. If you know that spiral, this set is for you. The title says worksheet, but there are five of them, and each ends with a reflection and an action plan.

What's inside

• Identifying your triggers: recent moments of anxiety, each broken into situation, thoughts and feelings, and what you did, then five questions to find the pattern and your top three triggers
• Challenging negative self-talk: rate how strongly you believe a thought, weigh the evidence for and against, write a balanced alternative and rate that too
• A self-soothing inventory: ten activities scored out of ten, your top three, and a seven-day practice journal
• Self-worth independent of relationships: ten qualities with an example of each, plus three personal goals
• Healthy communication: three needs you struggle to voice, turned into "I" statements, rehearsed, then tried in one real conversation

Start with the first sheet and stay there a week. The pattern across your entries tends to be more useful than any single one.

The set draws on attachment ideas and thought-challenging, and it suggests rehearsing with a friend or a therapist. It is self-help, not a substitute for professional support. If relationship anxiety is running your life, a therapist will get you further than paper. If you feel unsafe, call Samaritans on 116 123 (UK).

PDF, instant download, and yours to use as often as you like. If it doesn't help, email me within seven days and I'll refund you.