Worry postponement and present-task focus are brought together here as practical self-management skills for handling repetitive “what if” thoughts. The module revisits key CBT strategies for worry, including attention training, problem solving, helpful thinking and accepting uncertainty, with a clear flow chart for deciding what to do when worries show up.
This CBT worry self-management module and flow chart is designed for adults who are working on excessive worry, anxiety or generalised anxiety disorder, and for counsellors, CBT therapists and mental health practitioners supporting that work. It brings together practical cognitive behavioural strategies from the What? Me Worry!?! programme in a format that can be read, printed and revisited between sessions or during home practice.
The PDF outlines key worry management skills, including worry postponement, present-task focus, attention training, mundane task focusing, meditation, structured problem solving, helpful thinking and accepting uncertainty. It also revisits beliefs that worry may feel uncontrollable, dangerous or useful, helping users notice how these ideas can keep the worry cycle going.
A clear worry flow chart shows how to respond when an initial “what if” thought appears, so the user can decide whether to postpone the worry, focus on the present task, solve a current problem or practise accepting uncertainty. This makes the resource useful for therapy sessions, guided self-help, relapse prevention planning, wellbeing work, reflective exercises and personal use after completing earlier worry management materials.
The module also points to maintaining gains, minimising setbacks, a Healthy Me worksheet and a Self Management Plan. Download or print the PDF to support a structured, practical approach to managing worry in everyday life.
