The Worry Workbook

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Don‘t be pushed by
your problems.
Be led by your dreams.

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 Is it real?
Sometimes, in reality, a problem is not as big as it looks in your thoughts. To find out the truth,
try to look at the facts you have. Remember – a fact is something that is confirmed.

I AM WORRIED THAT
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FACTS THAT CONFIRM IT IS TRUE FACTS THAT CONFIRM IT MAY NOT BE TRUE

CONCLUSION
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 Think through.

Are you stressing over something you can‘t change or control?

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What‘s the worst that can happen in this situation?

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How likely / unlikely is this scenario to happen?

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Would it really be that bad? Maybe it would only be unpleasant for a while?

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 Hang in there.
You are doing the best that you can.

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 Unhelpful Thoughts
These are little bad guys that do nothing but distort reality. Try to change them with positive
ones to feel better and focus on the solution.

Situation (what happened?)

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Emotions (what do you feel right now?) ___________________________________________________

Unhelpful thoughts (what bothers you in this situation?)

Alternative thoughts (rational response to negative thoughts)

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 You are stronger than you think.
Write about a situation in the past when it was hard & scary, but you‘ve endured it.

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What helped you to stay strong? List as many things as you can. Can you use them now?

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 Be your best friend.

What would you tell a a friend who had a similar worry? How would you encourage and
comfort him?

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You are a kind human being! You deserve some kindness too. Doodle or write positive
affirmations and good words for yourself.

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 Avoid avoidance.
Are you worried because you are avoiding to do something? List down main reasons why are
you trying to avoid it.

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Avoiding may look like an easy option, but it never helps to solve a problem. How would you
feel if this problem was solved?

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You can do this! Plan your actions to solving this problem by setting small steps. If the step
looks big and scary at first, break it down to smaller steps until it feels more comfortable.

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Remember - this too
shall pass.
With a little time things will get better.

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 Triggers
Write down things that trigger your anxiety. It doesn‘t mean you should avoid them. Being
able to identify them is already helpful.

TRIGGER LEVEL

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 Helpers
List things & activities that help you calm down and relax.
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