Stepping back from your thoughts · worksheet 14
We often believe that worrying helps (“it prepares me”) or that it is dangerous (“I can’t stop”). These ideas keep thoughts looping. Take time to look at them.
Before you start
- What it is for: To identify what you believe about your worries (“they help me”, “I can’t stop”), because those beliefs keep the loop going.
- About 15 minutes.
- Often we don’t only worry about the problem, but about the worrying itself: “it protects me”, “I’ll go mad”… This worksheet looks at those beliefs.
- You don’t have to agree with what you write at the end: just look at it with curiosity.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare how convinced you are before and after looking at your real experience. If “I can’t stop” goes down after you have postponed a worry, that is a real change.
If you find it hard
It is normal to cling to these beliefs: they have a history. You don’t have to give them up all at once, just check them.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Identify what the person believes about their worries, whether “useful” (“they prepare me”) or “dangerous” (“I’ll go mad, I can’t stop”), because these beliefs keep the loop going.
Generalised anxiety, persistent rumination, people who say they can’t “stop thinking”. Duration: 20 min in session.
References
Wells, A. (2009). Metacognitive Therapy for Anxiety and Depression. Guilford.
Freeston, M. H., Rhéaume, J., Letarte, H., Dugas, M. J. & Ladouceur, R. (1994). Why do people worry? Personality and Individual Differences, 17(6), 791-802.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
