Amden Counselling Services

Worry Tree

Worry Record (Worry Tree)

Work through each step. Use Print/PDF or Export .txt when done.

What is the Worry Record?

The Worry Record (often called the “Worry Tree”) helps you sort worries into real/solvable vs hypothetical/“what-ifs”, decide what you can do, and reduce anxiety.

  • Privacy: Everything runs in your browser. Nothing is sent anywhere.
  • How to use: Follow the seven steps. If the worry is real and solvable, make a simple action plan. If it’s hypothetical, schedule “worry time” and gently refocus your attention.
  • Tips: It’s okay to leave some boxes brief once you’ve identified the thoughts and feelings.

Amden Counselling Services – Worry Record (Worry Tree)

This summary includes all steps.

1) Trigger / Situation

2) The Worry

3) Type

4) If REAL: Action Plan

5) If HYPOTHETICAL: Postpone Plan

6) Balanced Response

7) Outcome & Re-rate

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