How to use it: How to stop reassurance seeking, one step at a time
Reassurance log
Track the urge to seek reassurance for a week before you change anything.
- Each time you want reassurance, write it down, even if you don't ask.
- Rate the urge from 0 to 10.
- Thirty minutes later, rate your anxiety again.
This week
| Date and time | What I wanted reassurance about | Who or what I asked | Urge (0–10) | Asked? (Y/N) | Anxiety 30 min later (0–10) |
|---|---|---|---|---|---|
My cut-back plan
This week I'll delay asking by:
Questions I'll stop asking altogether:
This page is general self-help information, not a diagnosis. It is not a substitute for professional care. Free worksheet from Etappi.