The Worry Tree

A step-by-step CBT tool to help you decide what to do with a worry — and then let it go.

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Notice the Worry

The first step is simply to pause and name what you are worrying about

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Ask the Key Question

Can I actually do something about this worry right now or in the near future?

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Make a Plan

If yes, create a simple action plan — what you will do, when, and how

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Let It Go

Whether or not you can act, practise letting go and redirecting your attention

How to use this worksheet

Work through the steps in order. At Step 2, answer the key question honestly. If your answer is No, skip the Action Plan box and go straight to Step 3. If your answer is Yes, complete the Action Plan first, then continue to Step 3. Steps 3 and 4 are for everyone.

Notice Your Worry

Take a moment to pause and name what is on your mind. What are you worrying about right now?

Describe your worry in as much detail as you like

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The Key Question

This is the heart of the Worry Tree. Answer honestly — is this something you can actually do something about?

Can I do something about this worry?

Yes — I can take action No — this is outside my control

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If your answer is YES — complete this section

Action Plan

You can do something about this — great. Make a clear, simple plan below. Once you have your plan, you can let the worry go.

What will you do? Is now a good time to act?

Now — I'll do it straight away Later — I'll schedule it

When will you do it?

How will you do it?

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Let the Worry Go & Change Focus

Whether or not you can take action, the next step is always the same — practise letting the worry go, and redirect your attention to something else.

Letting-go strategies you could try:

Acknowledge it without engaging: "I notice I'm having the thought that..."
Visualise placing the worry on a leaf and watching it float downstream
Take three slow, deep breaths and return your attention to the present
Remind yourself: "I've made my plan — worrying more won't help" (if YES)
Use the 5-4-3-2-1 grounding technique (5 things you can see, 4 you can touch...)
Postpone the worry: "I'll think about this at my designated worry time, not now"

Which strategy (or strategies) will you use to let this worry go? What will you change your focus of attention to instead?

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Reflection

After working through the Worry Tree, take a moment to reflect on what you noticed.

How did working through the Worry Tree help you? What did you notice?

The Worry Tree Worksheet