The Worry Trick

Worry Log

Worry Log

Date              Time Began              Time Ended            

Diagram the worry sentence:

What if…    
 ?

Does the problem exist now in the external world?   Y  N

If yes, can it be changed now?   Y  N

If Y and Y, what action can you take now? 

What does the worry push you to do, or to avoid? 

Do you think that will help?   Y  N

Do you want to do that now?   Y  N

What triggered the worry? 

What physical sensations accompany the worry? 

What thoughts and images accompany the worry? 

© 2016 David A. Carbonell / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Worry Trick Worry Log

How is your breathing? 

How do the muscles of your neck and shoulders feel? 

What does your worry thought predict is going to happen? 

If this happens, what will be the result? 

Do you believe this will happen? 

Are you mostly in your head?   Y  N

What are you doing in the external world? 

What are you doing to relieve the worry? 

How effective is your response? 

What does the Rule of Opposites suggest? 

Will you try that now?