WORRY BELIEFS THOUGHT RECORD
Worry is not only made up of the thoughts that pass through our minds. We can also develop beliefs about worrying itself. We may believe that worry keeps us prepared, proves that we care, prevents bad things from happening or helps us stay in control. We may also fear that worrying is dangerous, uncontrollable or a sign that something is wrong with us.
I created this one-page thought record to help you explore one of these beliefs with curiosity rather than criticism. The aim is not to force yourself to stop worrying or to argue with every thought. Instead, the worksheet helps you slow the process down, consider the evidence from both sides and develop a response that is more realistic, compassionate and useful.
The first section asks you to identify one positive or negative belief about worry and rate how strongly you believe it. A positive belief might be, “Worry keeps me prepared.” A negative belief could be, “If I start worrying, I will lose control.” Naming the belief can make it easier to examine without treating it as an unquestionable fact.
You are then invited to record evidence that appears to support the belief and evidence that questions it. This is not about dismissing your lived experience. A worry may occasionally prompt a practical action, but repeated worry can also consume energy, increase distress, interfere with sleep and create a sense that certainty must be reached before you can move forward.
The balanced-response section brings both sides together. A balanced statement should feel believable rather than artificially positive. You might recognise that worry sometimes alerts you to something important while also remembering that more worry does not always create more safety. Planning one useful action may be more effective than repeatedly rehearsing every possible outcome.
The final section helps you choose a future response. This could involve noticing the worry belief, naming it, taking one practical step, postponing further worry to a planned time, grounding yourself in the present or allowing some uncertainty without trying to solve it immediately. You can then rate the belief again and notice whether your relationship with it has shifted, even slightly.
Please complete this sheet gently. If examining thoughts increases distress, pause and return when you feel more settled or use it with a therapist. Persistent worry that affects sleep, relationships, work or daily life deserves support from a GP, therapist or NHS Talking Therapies service.
With warmth,
Maggie
Space to Breathe Therapy
This educational worksheet does not replace personalised medical or psychological care.
