The worry tree

Everyone worries sometimes.

A worry tree is a simple way to decide what to do with a worry, instead of going round and round with it.

It helps to know that worries come in two kinds.

Some are about real problems you can do something about, like a bill that's due, or a conversation you need to have.

Others are about things that might happen. They often start with 'what if', and there's nothing you can do about them right now.

Some worries are a mix of both. You might have an interview on Friday: planning what to say is something you can do, but 'what if I freeze?' is a 'what if'.

If a worry is a mix, split it. Use the tree on the part you can act on, and let the 'what if' part go for now.

Do the part you can act on, then stop. Going over it again and again won't answer the 'what if'.

So start by noticing the worry, and naming it in a few words.

Then ask yourself: can I do something about this?

If you can, ask: can I do something now?

If yes, do it now, and then let the worry go.

If not now, plan what you'll do and when. Put it in My week, then let the worry go.

If there's nothing you can do, let the worry go for now.

If a worry is about your safety, or someone else's, don't just let it go. Tell your therapist.

Bring your attention back to what you're doing: what you can see and hear, and the task in front of you.

If the worry keeps coming back, jot it down and save it for worry time: a short, set time each day, not near bedtime.

When worry time comes, look at what you noted. Some may feel different. Use the tree on any that still matter.

Try it with your next worry.

Your worry tree takes you through it one question at a time, and your therapist can go through it with you.