Simple Cognitive Therapy:

Anxiety Reappraisal Form

Copyright © Donald Robertson, 2010.  All rights reserved.  Based on Clark & Beck (2010).

This form is to be used as an adjunct to cognitive-behavioural therapy (CBT), under the supervision of a qualified therapist.

Date: ________________                                    Initials: ___________________

Instructions: When people are anxious, their “Anxiety Mode” or “fight-flight-freeze” response begins to dominate and this usually has some effect on our perception and thinking patterns.  Record your appraisal of the anxious situation when anxious versus non-anxious, i.e., when feeling “normal” or more calm, relaxed, and confident.  By comparing your appraisals (estimates) of the threat at these two different times, you will be better able to see the effect that activation of the Anxiety Mode typically has on your thoughts and beliefs.  First describe the worst-case scenario that you fear might be the outcome, at the peak of your anxiety, and rate the “felt probability” of it happening, i.e., how likely it seems at the time.  Describe how you actually try to handle the problem at the time and how confident you feel about coping.  The second part of the form must be completed at a different time, when you no longer feel anxious, back in your “normal” or “natural” mode of functioning.  From this contrasting perspective, describe what you realistically think the most likely outcome will be, and how likely, and describe how you could better cope with the problem and your confidence in your ability to do so.  When anxious, people often perceive threats as more likely and having more severe consequences or outcomes and underestimate their own ability to cope, leading to feelings of vulnerability or helplessness.

Anxious Mode

Record how you think and feel at the peak of your anxiety, when you are most distressed.  Your appraisal of the situation, in the heat of the moment, may be distorted by your feelings of anxiety to some extent.

1. Predicted (Feared) Outcome (Threat)

What’s the worst outcome that you feel could happen?  How likely does it feel (0-100%)?

2. Coping Ability (Vulnerability)

How do you try to cope?  How confident do you feel in your ability to cope (0-100%)?

“Normal” (Non-anxious) Mode

Record your perspective when you have some “distance” from the anxiety, at a time when you feel calm, relaxed, and confident.  Your appraisal of the situation will probably be more realistic, balanced, and accurate at these times.

1. Predicted (Realistic) Outcome (Threat)

What’s most likely to happen in this situation?  Rate the probability of it happening (0-100%)?

2. Coping Ability (Vulnerability)

How could you actually cope?  Rate your belief in your ability to cope (0-100%)?

Now consider how your appraisals in these two modes of functioning might differ.  What have you learned?