Loading…
Worksheets targeting chronic worry, intolerance of uncertainty, and generalised anxiety.
A formulation based on Wells' metacognitive model of GAD — mapping the role of positive and negative beliefs about worry in maintaining the worry cycle.
Learn to distinguish between practical worries (that you can act on) and hypothetical worries (that are about "what if") to respond differently to each.
Work through a structured process to decide whether a worry is practical (take action) or hypothetical (practise letting go).
Track worries as they occur, classify them, practise postponing hypothetical worries to a designated worry period, and record outcomes.
Practise noticing and tolerating everyday uncertainty to build your tolerance muscle.
Identify and challenge positive beliefs about worrying — the beliefs that keep you worrying because you think it helps.
Identify and challenge negative beliefs about worry — the beliefs that worry is uncontrollable or dangerous.
A formulation based on Dugas' intolerance of uncertainty model — mapping IU, positive beliefs about worry, negative problem orientation, and cognitive avoidance.
Track Attention Training Technique (ATT) practice sessions with focus ratings and observations.
Track detached mindfulness practice — learning to observe thoughts and worries without engaging with or trying to control them.
Build a hierarchy of situations involving uncertainty, ranked by distress, to guide graded exposure to tolerating not knowing.
Track applied relaxation practice through the stages: progressive muscle relaxation, release-only, cue-controlled, differential, and rapid relaxation.