Exploring your worries
Structured worry time: probability, evidence, and coping — for GAD-style rumination.
When to use: When worry is vague, repetitive, or catastrophizing — especially about exams, migration, finances, or family expectations.
Clinician tip: If probability stays high, pivot to problem-solving or exposure rather than reassurance loops.
Structured worry time: probability, evidence, and coping — for GAD-style rumination. 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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Worries often mix what could happen with what is likely. Answer in writing; pause between questions. If the worry is about someone else's opinion, note whose voice it sounds like.
1. What are you worried about? (Be specific.)
2. Worst realistic outcome vs most likely outcome
Worst (still possible, not movie-version):
Most likely:
3. What evidence suggests the worry may not come true?
4. If the worst happened, what could you do? Who could support you?
5. Worry intensity now (0–10)
Before: ______ → After: ______
Related resources
- Anxiety & worryAnxiety coping skills checklistBreathing, grounding, thought skills, and when to use each — client-friendly one-pager.
- Anxiety & worryExposure hierarchy (SUDS)Rank feared situations 0–100 and plan gradual steps — anxiety, OCD, and phobias.
- Anxiety & worryExposure session logLog each exposure practice: task, peak fear, duration, learning — separate from hierarchy planning.
- Anxiety & worryPanic & body sensations logTrack triggers, body cues, and feared outcomes — foundation for interoceptive work.