Worry time is a CBT-style anxiety management technique that helps people postpone worries, review them at a set time, and decide what needs action and what can be let go. The sheet gives clear prompts for reflecting on anxious thoughts, checking evidence, noticing repeated worry patterns, and ending the 15-minute worry period with a mood-lifting activity.
This helpful tips for worry time anxiety PDF download is a printable support sheet for anyone learning to set aside a short, planned period for worries rather than responding to them all day. It explains how to review written worries in a structured way, using gentle prompts that help separate practical problems from hypothetical concerns and thoughts that may no longer need attention.
The reflection prompts ask people to look back at worries they have written down and consider what action, if any, is needed. It includes questions about evidence for and against anxious predictions, how likely worries are to happen, whether anxiety levels changed, and whether repeated worries show any patterns. This makes it useful alongside a worry diary, anxiety worksheet, worry list or Worry Tree exercise.
It may be useful for adults, older teenagers, CBT clients, counsellors, wellbeing workers and mental health practitioners who want a simple handout for sessions, home learning, revision of coping strategies or guided self-reflection. The sheet can be downloaded, printed and kept with other wellbeing worksheets, or used after a 15-minute worry period to choose a mood-lifting activity and return attention to the present. This resource was created by MindWell Leeds.
