Use the diary after each relaxation practice to note the date, your reactions, and a before-and-after tension rating. It is a simple printable tracking sheet for people practising relaxation skills for panic, anxiety, stress or body tension, especially when they want to spot patterns in when they feel most tense.
The Relaxation Monitoring Worksheet for Panic and Anxiety is a printable diary-style sheet for recording what happens during relaxation practice. It helps users capture the date and time of each session, brief comments or reactions, and a before and after relaxation rating on a 0 to 10 scale, from most relaxed to most tense or anxious.
It is suitable for people practising relaxation skills as part of anxiety, panic, stress or body tension management, including breathing exercises, progressive muscle relaxation, guided imagery or other calming routines. The worksheet can be used independently at home, brought to counselling or CBT appointments, or included in a wellbeing folder to review changes over several sessions. It may also be useful for practitioners who want a simple handout to support between-session practice and reflective discussion.
The prompts encourage users to notice which parts of the body relaxed more easily, what physical sensations were present, whether the mind felt calmer, and which images or strategies felt helpful. Over time, these notes can make it easier to recognise patterns, such as particular times, situations or techniques linked with higher or lower tension. Download and print the worksheet to keep a clear record of relaxation practice and to support more informed conversations about panic and anxiety. Produced by the Centre for Clinical Interventions.
