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Learn to distinguish between practical worries (that you can act on) and hypothetical worries (that are about "what if") to respond differently to each.
Not all worries are the same. Practical worries are about real, current problems you can do something about. Hypothetical worries are about things that might happen — often starting with "what if." This matters because the two types need different responses: practical worries benefit from problem-solving, while hypothetical worries need to be noticed and let go. Practise sorting your worries to build this skill.
Use after initial psychoeducation about the distinction between hypothetical and practical worries. This worksheet helps clients sort their worries and apply the appropriate coping strategy for each type.
Introduce by explaining that not all worries are the same and that matching the right strategy to the right type of worry is more effective than applying one approach to everything. Use a recent worry example to demonstrate the classification process.
For clients who find the distinction difficult, use concrete examples and a decision-tree format. Some clients benefit from physically sorting worry cards into two piles as a kinaesthetic exercise.
Not suitable if the client has not yet grasped the conceptual difference between hypothetical and practical worries. Premature use may lead to misclassification and frustration.
Clients often try to reclassify hypothetical worries as practical to justify continued problem-solving. Gently challenge this by asking whether there is a concrete action they can take right now. The most therapeutically rich moments often arise when a worry resists easy classification.
Suitable for clients working with worry, gad, cbt, metacognitive, wells, type 1, type 2, worry classification. This tool can be used as a standalone worksheet or as part of a structured homework plan.
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Identify and challenge negative beliefs about worry — the beliefs that worry is uncontrollable or dangerous.
Track Attention Training Technique (ATT) practice sessions with focus ratings and observations.
Practise noticing and tolerating everyday uncertainty to build your tolerance muscle.
A formulation based on Wells' metacognitive model of GAD — mapping the role of positive and negative beliefs about worry in maintaining the worry cycle.