Worry Time Worksheet

STEP 1: MAKE A TIME

My worry time will be:

STEP 2: PAUSE YOUR WORRY

Whenever you sense a worrying thought coming, say to yourself, ‘I am going to pause this worry until my worry time.’ You can use deep breathing or other relaxation techniques to calm down.

STEP 3: USE YOUR ‘WORRY TIME’

What are you worried about?

What are some signs that your worry will not come true?

If your worry does not come true, what will most likely happen?

If your worry does come true, how would you cope? Will you be okay?

Now, has your worry changed? What do you think about your worry now?

References

  1. Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.). Guilford Press.
  2. Huppert, J. D., & Abramowitz, J. S. (Eds.). (2013). The Wiley Handbook of Cognitive Behavioral Therapy. Wiley-Blackwell.
  3. Neenan, M., & Dryden, W. (2006). Cognitive Therapy: 100 Key Points and Techniques. Routledge.

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.

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