Anxiety often overestimates how likely a feared outcome really is. This exercise helps you identify a worry, examine the actual evidence, and calculate a fairer, more realistic estimate.
Identify a specific feared outcome and rate how likely it feels right now, before examining any evidence.
List the real evidence for and against the outcome — focusing on facts rather than how the worry feels.
Re-rate the likelihood with the evidence in front of you. Fears often shrink once you see the facts clearly.
What is the specific outcome you're worried might happen?
Before looking at any evidence, how likely does this outcome feel right now? (0–100%)
List the real evidence on both sides. Focus on facts, not feelings.
Now that you've weighed the evidence, how likely is the outcome really? (0–100%)
© 2025 The Resource Library Limited. Adapted for ChatCBT.
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