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Anxiety: Uncertainty & Control

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Anxiety: Uncertainty & Control

The Uncertainty and Control Worksheet helps clients manage anxious thoughts by exploring what’s within their control and releasing what’s not. Therapists can use this tool to support self-reflection, reduce emotional overwhelm, and guide clients toward greater clarity and calm when facing the unknown.

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by Insight Timer

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Anxiety
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Anxiety: Uncertainty & Control

How to Use The Uncertainty and Control Worksheet

The Uncertainty and Control Worksheet helps clients explore anxious thoughts through the lens of control, a core concept in anxiety treatment. Therapists can guide clients through reflection prompts to reduce overwhelm, support grounding, and reframe uncertainty as manageable rather than threatening.

Who It’s For

This worksheet is ideal for clients struggling with chronic worry, uncertainty, or perfectionism. It’s especially useful for clients with generalized anxiety disorder (GAD) or those who feel the need to control outcomes and benefit from structured, values-based reflection.

Expected Outcomes

Greater emotional regulation in response to uncertainty
Improved ability to differentiate between what is and isn’t controllable
Reduction in worry-driven behaviors and mental looping
Increased client insight and more focused, goal-oriented therapy sessions

Related Topics

References

Grupe, D. W., & Nitschke, J. B. (2013). Uncertainty and anticipation in anxiety: an integrated neurobiological and psychological perspective. Nature Reviews. Neuroscience, 14(7), 488–501. https://doi.org/10.1038/nrn3524

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Frequently Asked Questions About Anxiety: Uncertainty & Control Resources

Is the Uncertainty and Control Worksheet free to use?

Yes. All of our worksheets are free for both therapists and clients. Clients do not need to sign up for Insight Timer to download or use the worksheet, though having an account provides access to meditations, meditation playlists, courses, and groups on the app.

How can I use this worksheet with my clients?

This worksheet can be introduced during a session to spark discussion about control and anxiety, or assigned as a between-session journaling tool. Therapists can walk their clients through the diagram and reflection prompts in the worksheet.

Are the strategies in this worksheet evidence-based?

Yes. This resource is grounded in evidence-based techniques for supporting anxiety and was developed in collaboration with a licensed anxiety expert. It supports emotional regulation, values-based action, and anxiety management.

Can clients access this worksheet directly?

Yes. Therapists can create a shareable link to send directly to clients. No Insight Timer account is required to view or use the worksheet, though clients can choose to sign up to save it to their profile.

Can therapists curate anxiety resources in Insight Timer?

Absolutely. With a therapist profile on Insight Timer, you can create your own folders of resources, including worksheets and guided meditations, making it easy to share directly with clients.

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Anxiety: Uncertainty & Control