Print or share this anxiety surfing handout before exposure work, counselling sessions, or self-help practice to help adults and older teenagers stay with anxious feelings rather than escaping them.
This anxiety surfing PDF is a one-page handout that introduces a practical way to stay with anxious feelings while they rise, peak and gradually settle. Using the idea of anxiety as a wave, it helps adults and older teenagers understand that uncomfortable sensations can pass without needing to escape, avoid, or immediately use safety behaviours.
The resource is particularly useful for people working on panic symptoms, social anxiety, avoidance, fear of body sensations, or exposure tasks. It can be used by counsellors, CBT therapists, mental health practitioners, support workers, or anyone completing guided self-help with appropriate support. The clear format makes it suitable for discussion in a session, as a reminder during practice, or as a printable anxiety management worksheet to keep nearby.
The handout explains what can happen when anxiety is fought through escaping, avoiding, distraction, alcohol or substances, then outlines five practical anxiety surfing steps: acknowledge, observe, accept, remain and be patient. It also includes coping imagery examples, such as surfing a large wave into shore or watching a dark cloud pass, which can make the technique easier to remember in the moment.
Use this downloadable anxiety surfing handout before planned exposure work, during wellbeing appointments, as part of recovery planning, or for home learning between sessions. It offers a simple, structured prompt for practising staying with anxiety long enough to notice that it changes over time. Produced by the Centre for Clinical Interventions.
