Worry Tree Technique

Worry is a cognitive process that involves thinking about problems that might happen in a way that can leave you feeling anxious or apprehensive. Not all worry is problematic – we all foresee difficulties in our lives and spend some time anticipating ways around potential obstacles. However, people with generalized anxiety disorder (GAD) and problematic worry experience it more often, as more uncontrollable, and may even end up worrying about their worry (meta-worry). Psychologists often distinguish between ‘real event worry’ and ‘hypothetical worry’.

• Real event worry: Real event worries are about actual problems that are affecting you right now, and about which you can take action.
• Hypothetical event worry: Hypothetical event worries are about things which have not yet happened, but which might happen in the future. Example- "What if ...?" questions.

1. Notice the worry
2. Postpone the worry until Worry time
3. Does the worry still seem important? If so:
4. Ask yourself: Can I do anything about it?
   
   
   If the answer is No – this is a hypothetical worry. You can use the Helpful tips for Worry time sheet to help you tackle your worry.
   If the answer is Yes – use the problem-solving technique to a create plan. Consider what you could do, when and how.
   
   

Resources for further reading
MindWell- The Worry Tree
Psychology Tools- Worry Decision Tree

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