Prediction vs Outcome
Compare what you predicted would happen with what actually happened — and discover what that tells you about the accuracy of your anxious mind.
How to use this worksheet
When anxiety takes hold, our minds generate vivid, threatening predictions about what will happen. This worksheet helps you put those predictions to the test. Before you face the situation, record what you expect to happen and how certain you are. Afterwards, record what actually occurred — then compare the two honestly.
Over time, this process builds a personal evidence base that anxiety's forecasts are rarely accurate — and that you can cope far better than fear suggests.
"Fear makes the wolf bigger than he is."
— German proverb
1
The Situation
2
What I Predicted Would Happen
50%
0% — No belief50% — Moderate100% — Absolute certainty
50
0 — None50 — Moderate100 — Extreme
3
What Actually Happened
50
0 — None50 — Moderate100 — Extreme
Prediction vs Reality — at a glance
Anxiety predicted
50 / 100
Anxiety actual (peak)
50 / 100
Belief in prediction (before)
50%
Belief in prediction (after)
—
50%
0% — No longer believe it50% — Moderate100% — Still certain
4
What I Learned
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