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AnxietyAidTools

Evidence-based mental health tools
Self-Paced / Optional

Body Alarm Map

Notice where anxiety shows up in your body and describe what you feel.

Anxiety & Worry
Beginner
Self-Paced / Optional
Body Alarm Map
Pro download PDF & PNG

Overview

Print for offline use during therapy or self-practice

Unlock with Pro · $39Open in Dashboard

Printable PDF and PNG formats are also available in your dashboard

When to Use

  • When you want to notice physical signs of anxiety.
  • When you want to reflect on what your body may need.
  • When you want to describe a sensation to a health professional without guessing its cause.

How to Use

  1. 1
    Lightly shade places you notice sensations. Press harder where they are stronger. Leave the rest blank.
  2. 2
    Mark the intensity dots for noticed areas and describe the sensations in your own words.
  3. 3
    If useful, note which signal appeared first; it is fine not to know.
  4. 4
    Consider what your body might need, such as a pause or some water.

Physical sensations can be varied and change over time. This map offers space to describe what you notice without assuming every sensation is caused by anxiety.

Shade the body outline and use the intensity dots and numbered areas to describe sensations. You can leave areas blank, consider which signal appeared first and note what you might need; the sheet cannot diagnose a symptom.

Optional and private. This page cannot diagnose symptoms. For sudden chest pain that does not go away, spreads, or comes with sweating, nausea, dizziness or breathlessness, call local emergency services immediately. Seek medical advice for other new or worrying symptoms.

Research & References

  • NHS. Chest pain.