FREE Worry Workbook Printable

We all have to go through worrying situations sometimes.

Researched, written by Amber & The Team
Updated on December 16, 2022

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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.

We all have to go through worrying situations sometimes. But, while worrying is completely normal, the one thing you need to know is that it can be relieved and minimized.

This Worry Journal is so perfect when you’re worried. 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.

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.

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:

Worry Workbook Printable - 2(1)

Journaling pages included…

Worry Workbook Printable - 3(1)

A page for unhelpful thoughts to become more positive…

Worry Workbook Printable - 4(1)

A way to see the situation from aside…

Worry Workbook Printable - 5(1)

Helpers and triggers can be tracked too:

Worry Workbook Printable - 7(1)

A simple page for thoughts:

Worry Workbook Printable - 8(1)

Avoidance behavior exercise:

Worry Workbook Printable - 6(1)

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.