Stepping back from your thoughts · worksheet 13
Nobody can be sure of everything. Seeking certainty calms you in the moment, but makes doubt harder and harder to bear. You can learn to tolerate it, little by little.
Before you start
- What it is for: To practise bearing doubt, instead of always trying to be sure (checking, searching, asking).
- 5 minutes to choose the situation and a few minutes afterwards to note what happened. Repeat several times during the week.
- Seeking certainty calms you for a while, but teaches your mind that doubt is dangerous. Here you practise the opposite.
- Start with something small: a doubt of 3 or 4 out of 10, not the hardest one.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Look at the “What happened” column: almost always, nothing serious. And look at the discomfort: it usually goes down over the days. Both show that you can live with doubt.
If you find it hard
Discomfort is normal at first. If a situation seems too risky, choose a smaller one: this is not about taking real risks.
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 identify what they do to get certainty (checking, searching online, asking for opinions, planning everything) and practise acting without complete certainty.
Generalised anxiety, need for control, difficulty making decisions. Adults. Duration: 20 min in session; small daily exercises for 2 weeks.
References
Dugas, M. J. & Robichaud, M. (2007). Cognitive-Behavioral Treatment for Generalized Anxiety Disorder: From Science to Practice. Routledge.
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).
