Worry is uncomfortable.
It makes you feel anxious, restless, scared, and sometimes it’s even so powerful that you can’t get yourself to calm down.
Everyone has to go through worrying situations sometimes – me included.
But, while worrying is completely normal, the one thing you need to know is that it can be relieved and minimized.
If you like reading about this, The Worry Trick by David Carbonell is a popular book that explains why worry feels so convincing and how to loosen its grip.
This 14-page Worry Workbook is perfect for the moments when worry takes over. I use it myself whenever I’m stressed.
With it, you can write your worrying thoughts down, inspect them and work on them to feel less scared.
It helps you gently challenge negative thoughts and dissolve the scenarios that aren’t even real yet.
Don’t be fooled – it’s not just a simple printable.
It’s a powerful tool, filled with helpful journaling prompts and supporting activities to help you calm down and start worrying less.
Inside you’ll find a worry inventory, a fact check, a decatastrophizing page, a helpful thoughts worksheet, an avoidance exercise, a worry time log, a worry outcome check, trigger and helper pages, and plenty of space to write.
How This Printable Workbook Can Be Helpful
Why spend your time worrying, being uncomfortable and scared, when there are ways to help you feel better?
Writing your worrying thoughts down helps you clear your mind, challenge negativities and let it go when possible.
I like having a set of gel pens in a few calming colors for this – it sounds silly, but it makes journaling feel more inviting.
This Worry Workbook is one of the best ways to get relief when you find yourself worrying, being restless or overthinking.
With this journal you can:
○ Calm down your worry by practicing relaxing journaling activities.
○ Change unhelpful thoughts to more positive ones and become more resilient.
○ Learn to evaluate your worry and be OK with it happening.
Here’s how it looks:
Fourteen pages in total, from a brain dump to a lined journal page…
A fact check and a page to turn unhelpful thoughts into calmer, more realistic ones…
A way to see the situation from aside, plus a reminder that you are stronger than you think…
Helpers and triggers can be tracked too:
A brain dump to sort your worries and a simple page for thoughts:
A gentle avoidance exercise to help you take one small step back toward what worry makes you avoid:
How to use this printable worry journal
- Print this workbook (you will find it at the bottom of this page).
- If you are using this workbook for the first time, I recommend going from page 1 up to the end to experience a therapy-like effect.
After doing the first activities you should feel at least a little better.
- Next time you feel worried, go through the pages (activities) and find the ones that fit your situation best.
Print and write, write, write!
Get negative thoughts out of your head and challenge them – there’s no need to suffer with overthinking.
Get Your Free Printable Worry Workbook
And two of the most helpful tools: a worry time log to postpone worries to a set 15 minutes a day, and a worry outcome check to see how things really turned out.
Simply choose the printable in the paper size you use:
Tip: pop your printed pages into a three-ring binder, so your worry workbook is always together and ready when you need it.
The Worry Workbook printable by ShineSheets size Letter
The Worry Workbook printable by ShineSheets size A4
*Personal use only.
This workbook is a self-help tool, not a substitute for professional care. If you’re in crisis, call or text 988 (US) or your local emergency number.
P.S.
You can find more helpful resources below.
