When a thought goes round and round, you can neither push it away nor solve it. Here you learn to spot it, step back from it and examine it calmly.
Not sure where to start? Follow these 3 steps
To understand better
Rumination: when thinking no longer helpsRecognising the loop and getting out of it→Intrusive thoughts and defusionWhy you can’t stop thinking, and what you can do instead→What is CBT?Cognitive behavioural therapy explained simply→What is ACT?Acceptance and commitment therapy in a few minutes→Accepting isn’t giving upMaking room for difficult emotions→
All worksheets on this topic · 17 worksheets
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Stepping back from your thoughts · 6 worksheets
0110-15 min · several daysI’m having the thought that…Stepping back from anxious thoughts (defusion)See the worksheet →0315 minHelpful or going round in circles?Telling helpful reflection apart from ruminationSee the worksheet →1215-20 minExamining a worryProbability, severity, resources: bringing the fear back to its real sizeSee the worksheet →1320 min · several daysLiving with doubtLiving with uncertainty instead of seeking certaintySee the worksheet →1420 minWhat does worrying do for me?Beliefs about worry and ruminationSee the worksheet →185-10 min · several daysLeaves on a streamLetting thoughts pass without following them (defusion)See the worksheet →
Examining my thoughts · 4 worksheets
6115 minThe thought recordExamining an automatic thought and finding a more balanced oneSee the worksheet →6220 minThe downward arrowGoing down from a thought to the belief underneath itBetter with your psychologistSee the worksheet →6310 minQuestions that help you thinkQuestioning a thought without fighting itSee the worksheet →6415 min · several daysReal or hypothetical worry?Sorting worries: solving what can be solved, letting go of the restSee the worksheet →
Stepping back and making room · 7 worksheets
2610 min · several daysThank you, mindThanking your mind and naming its stories (defusion)See the worksheet →2715 minPassengers on the busStaying at the wheel even when thoughts shout (ACT metaphor)See the worksheet →2820-30 minWhat I have already triedTaking stock of control strategies (creative hopelessness)Better with your psychologistSee the worksheet →2910-15 minDropping the ropeStopping the tug-of-war with the anxiety monster (acceptance)See the worksheet →3010 minThe willingness dialChoosing to open up to discomfort for what matters (openness)See the worksheet →3110 min · several daysThe sky and the weatherDiscovering you are bigger than your thoughts and emotions (observing self)See the worksheet →3215 minThe chessboardNot being one of the pieces, but the board (observing self)See the worksheet →
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).
