Taking action despite anxiety · worksheet 10
Anxiety makes predictions. Instead of arguing with them in your head, you can test them, like a researcher.
This exercise is best done with the support of a psychologist.
Before you start
- What it is for: To test a fear in reality instead of arguing with it in your head, and see whether it really comes true.
- About 10 minutes before the experiment and 5 minutes after.
- Best done with your psychologist, especially the first time.
- The idea is to treat your fear as a hypothesis to be tested, not as a certainty.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare how much you believed it before and after. If it goes down, the experiment has taught you something. If the fear partly came true, look at how you coped: that is valuable information too.
If you find it hard
Start with a small experiment. Avoid safety behaviours during the test; otherwise you won’t know what would have happened without 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
Turn a fear into a testable prediction, test it in reality and compare the result with what was expected, so that the belief is revised through experience rather than argument.
Any anxiety based on predictions (“I’ll stumble over my words and everyone will laugh”, “if I don’t check, something will happen”). Duration: 15 min of preparation in session; 10 min of review at the next session.
References
Bennett-Levy, J., Butler, G., Fennell, M., Hackmann, A., Mueller, M. & Westbrook, D. (Eds.) (2004). Oxford Guide to Behavioural Experiments in Cognitive Therapy. Oxford University Press.
Craske, M. G., Treanor, M., Conway, C. C., Zbozinek, T. & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy, 58, 10-23.
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).
