Negative Meta-Beliefs About Worry
Identify and challenge negative beliefs about worry — the beliefs that worry is uncontrollable or dangerous.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Negative Meta-Beliefs About Worry
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My Negative Beliefs About Worry
| # | Negative Belief About Worry | Conviction (0–100%) | Evidence This Is True | Evidence This Is Not True | Actions |
|---|---|---|---|---|---|
| 1 | |||||
| 2 |
Testing a Negative Meta-Belief
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When to use ‘Negative Meta-Beliefs About Worry’
‘Negative Meta-Beliefs About Worry’ is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for generalised anxiety (GAD).
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
How it works
Most people work through it in around 15 minutes. It moves through two short steps:
- My Negative Beliefs About Worry
- Testing a Negative Meta-Belief
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
The CBT approach behind it
In common with other CBT methods, ‘Negative Meta-Beliefs About Worry’ works by noticing the links between situations, thoughts, feelings, physical sensations and behaviour — and finding practical ways to change unhelpful patterns. The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Wells, A. (2009). Metacognitive Therapy for Anxiety and Depression. New York: Guilford Press.
- Wells, A. (1997). Cognitive Therapy of Anxiety Disorders. Chichester: Wiley.
For use alongside professional support
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
- Emergency services: 999 — if you or someone else is in immediate danger
- Samaritans: 116 123 — free, day or night, 365 days a year
- SANEline: 0800 689 5555 — 4:30pm–10:30pm, every day
More Generalised Anxiety (GAD) worksheets
View all Generalised Anxiety (GAD) worksheets →Generalised Anxiety (GAD)
GAD Metacognitive Formulation (Wells)
A formulation based on Wells' metacognitive model of GAD — mapping the role of positive and negative beliefs about worry in maintaining the worry cycle.
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Worry Classification Worksheet
Learn to distinguish between practical worries (that you can act on) and hypothetical worries (that are about "what if") to respond differently to each.
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Worry Decision Tree
Work through a structured process to decide whether a worry is practical (take action) or hypothetical (practise letting go).
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Tolerating Uncertainty Practice
Practise noticing and tolerating everyday uncertainty to build your tolerance muscle.
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Worry Diary with Postponement Record
Track worries as they occur, classify them, practise postponing hypothetical worries to a designated worry period, and record outcomes.
Generalised Anxiety (GAD)
Positive Meta-Beliefs About Worry
Identify and challenge positive beliefs about worrying — the beliefs that keep you worrying because you think it helps.
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