Understanding anxiety.
Finding your next step.
You may be getting things done while spending a great deal of energy worrying, replaying conversations, or preparing for what might go wrong. Start by making room to understand the pattern.
Occasional anxiety is part of life. When fear or worry persists and affects school, work, relationships, or everyday activities, a conversation with a qualified professional can help clarify what is happening. Identifying with an example on this page does not establish a diagnosis.
Look beyond the label
Anxiety disorders take different forms. The National Institute of Mental Health distinguishes conditions such as generalized anxiety, panic disorder, social anxiety, and phobias. The context, persistence, and impact of symptoms matter. Read NIMH’s overview.
A useful starting point is a specific moment from your life, rather than a search for the perfect label. For example, you might describe rereading an email, postponing a conversation, or worrying before an important event. These are illustrative experiences, not symptoms that mean the same thing for everyone.
- 1 · The situationWhat was happening? What made this moment important to you?
- 2 · Your responseWhat did you notice in your thoughts, body, and actions?
- 3 · The impactWhat happened next? What became harder, and what support would you like?
This is a conversation map, not a symptom tracker. One example is enough to begin; you do not need to monitor yourself throughout the day.
What to ask in a first conversation
- How would you understand my concerns before recommending a treatment approach?
- How do you adapt therapy to someone’s age, culture, responsibilities, and goals?
- How would we decide what progress means for me?
- What might happen during sessions and between them?
Our first-consultation guide explains what the initial conversation can cover. The question builder lets you choose a short list to bring with you.
Keep exploring
Do I need to know whether I have an anxiety disorder before reaching out?
No. You can describe what you are experiencing and ask whether the clinician is a good fit. The consultation is a place to discuss next steps; an online resource cannot diagnose you.
Is this worksheet an anxiety treatment?
No. It is an optional way to organize what matters to you. A treatment plan requires an individual discussion with a qualified clinician.
Dr. Halabian offers primarily telehealth in California and New York. Ask about a free 15-minute introductory consultation.
Values & priorities
Choose a few areas that matter to you right now. There is no score and no correct number of choices.
Keep a copy: use your browser’s Print command or Save as PDF. Only this worksheet will print. Write your answers on the printed copy; nothing on this worksheet is submitted to the practice.
Which one or two areas deserve more room in my week?
What would a small, realistic action in that direction look like?
What limits, responsibilities, or barriers do I need to account for?
What help could make that action more realistic?
What would I like to discuss with a therapist?