Worksheet
Coping Skills for Worry
This worry worksheet helps individuals slow down anxious thinking, separate real concerns from imagined “what ifs,” and focus on what’s actually within their control. The structured approach supports users in easing anxiety, regulating their emotions, and building a greater sense of safety and control in daily life.
How to Use This Worksheet
Begin by writing your current worries into the “Present Moment” box, then list imagined “what if” thoughts in the “Future” box. Use this step to clarify what you can control now versus what you can set aside for later. Move through the next sections—identify what actions are within your influence, use relaxation techniques like progressive muscle relaxation and deep breathing, and practice self-compassion toward your worry rather than pushing it away.
Who It’s For
This worksheet is suitable for anyone experiencing excessive or chronic worry, including those dealing with anxiety disorders or stress-related symptoms. It’s helpful for clients working with a therapist, mental health professionals using CBT-based interventions, or individuals wanting to strengthen their personal coping and self-regulation skills.
Expected Outcomes
- Improved ability to manage stress and anxiety
- Greater emotional awareness and resilience
- Enhanced skill in identifying controllable versus hypothetical worries
- Strengthened coping and self-regulation skills over time
Related Topics
References
Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-Analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1
Ferendiuk, E., et al. (2024). Progressive Muscle Relaxation Alleviates Anxiety and Improves Sleep Quality in Diverse Populations. Frontiers in Psychology, 15, 1337318. https://doi.org/10.3389/fpsyg.2024.1337318
Frequently Asked Questions About Coping Skills for Worry Resources
If you are in a crisis or any other person may be in danger - don’t use this site. Use these resources