Decatastrophizing worksheet
Separate worst-case story from likely outcome — for worry, panic, and family ‘what if’ spirals.
When to use: Catastrophic ‘what if’ chains — exams, health anxiety, family disaster fears.
Separate worst-case story from likely outcome — for worry, panic, and family ‘what if’ spirals. Use the worksheet in session or as homework. Preview the layout on the right — tap it or choose View full preview below for the complete on-screen version.
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Write the catastrophe story your mind tells. Then shrink it to what is realistic and what you would do if part of it happened.
What are you afraid will happen?
If that happened, what would be the next worst part?
Most likely outcome (not best, not worst)
How would you cope or who would help?
Worry strength before / after (0–10)
Related resources
- CBT & thoughtsAutomatic thought recordIdentify triggers, automatic thoughts, and balanced alternatives — with examples that reflect family pressure and shame.
- CBT & thoughtsCBT problem-solving (5 steps)Define the problem, brainstorm, choose, act, review — for practical stressors not only worry.
- CBT & thoughtsCognitive distortionsName the thinking trap — all-or-nothing, mind reading, catastrophizing — and reframe with evidence.
- CBT & thoughtsChallenging negative thoughtsCourtroom-style evidence for and against hot thoughts — for low mood and self-criticism.