Stepping back from your thoughts · worksheet 12
A worry often seems more likely and more serious than it is. Take it seriously, but look at it closely.
Before you start
- What it is for: To bring a worry back to its real size: the probability of the worst happening, its real severity and your resources for coping with it.
- About 15 minutes, with a single specific worry.
- You are not trying to convince yourself that everything will be fine, but to see the whole worry: the worst, the best and the most likely.
- At the end you rate it again: it is normal if it changes little the first time.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare the probability and the anxiety before and after. The key line is often “if the worst happened, I could…”: knowing you have resources makes the worry less crushing.
If you find it hard
If you start examining the same worry several times a day, it turns into checking: switch to worksheets 01 or 02 instead.
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
Help the person assess a worry more realistically: the probability of the worst happening, its real severity and the means to cope with it if it did happen.
Catastrophic worries, generalised anxiety, health anxiety. Duration: 15-20 min in session.
References
Clark, D. A. & Beck, A. T. (2010). Cognitive Therapy of Anxiety Disorders: Science and Practice. Guilford.
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford.
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).
