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.
~25 min
Work through a structured process to decide whether a worry is practical (take action) or hypothetical (practise letting go).
~15 min
Learn to distinguish between practical worries (that you can act on) and hypothetical worries (that are about "what if") to respond differently to each.
~10 min
Track worries as they occur, classify them, practise postponing hypothetical worries to a designated worry period, and record outcomes.
~10 min
Practise noticing and tolerating everyday uncertainty to build your tolerance muscle.
~10 min
Identify and challenge positive beliefs about worrying — the beliefs that keep you worrying because you think it helps.
~15 min
Identify and challenge negative beliefs about worry — the beliefs that worry is uncontrollable or dangerous.
~15 min
A formulation based on Dugas' intolerance of uncertainty model — mapping IU, positive beliefs about worry, negative problem orientation, and cognitive avoidance.
~20 min
Track Attention Training Technique (ATT) practice sessions with focus ratings and observations.
~5 min
Track detached mindfulness practice — learning to observe thoughts and worries without engaging with or trying to control them.
~5 min
Build a hierarchy of situations involving uncertainty, ranked by distress, to guide graded exposure to tolerating not knowing.
~15 min
Track applied relaxation practice through the stages: progressive muscle relaxation, release-only, cue-controlled, differential, and rapid relaxation.
~5 min