Decatastrophising worksheet for worry that spirals toward worst-case outcomes. It is a short, one-page prompt sheet that walks through a specific worry, estimates how likely it really is, and plans how you would cope if the worst did happen.
The worksheet has five steps: name the worry, note the feared outcome, rate how likely it feels now, write the evidence for and against, and then plan what you would actually do if it came true. Many people find that the last step — the plan — is what settles the worry most, because it answers the question underneath the spiral: could I cope?
Download the free one-page PDF below. It is yours to use, print and share freely.
Download the decatastrophising worksheet (PDF)
Prefer to work through this with a counsellor? I offer online counselling across the UK. Book a free 15-minute call.
When this worksheet fits
- You notice worries building toward worst-case endings and want a way to pause the spiral.
- You find general worry easier to live with than specific worries — this worksheet pins the specific one down on paper.
- You tend to overestimate how likely bad outcomes are and underestimate your ability to cope.
- You are between counselling sessions and want a practical prompt for when worry peaks.
- You want a simple structure to use for health worries, work worries, parenting worries or financial worries.
A note on when to seek more support
If worry is affecting your sleep, your work or your relationships, or if you are experiencing thoughts of self-harm or suicide, please contact your GP, call NHS 111 and press 2 for the mental health option, or call Samaritans free on 116 123, 24 hours a day. In an emergency, call 999 or go to A&E.
When counselling helps alongside
A worksheet is a useful prompt. Working through chronic worry, generalised anxiety or health anxiety with a counsellor gives you space to understand what the worry is doing for you, what keeps it going and what helps it settle over time. At Thrive, sessions take place in person in Central Milton Keynes or online across the UK, including Bedford and Northampton. Individual sessions are £55 for 50 minutes. The contact page is the simplest way to start.
Related reading: Anxiety counselling, CBT thought record worksheet, Breathing techniques worksheet.