1. What’s worrying me right now?
List the thoughts, stressors, or concerns currently on your mind:
__________________________________________________
__________________________________________________
2. Categorise each one below:
| Worry / Concern | Can I control it? | Can I influence it? | Is it outside my control? |
|---|---|---|---|
| __________________________________________________ | ☐ | ☐ | ☐ |
| __________________________________________________ | ☐ | ☐ | ☐ |
| __________________________________________________ | ☐ | ☐ | ☐ |
3. Refocus: What is within my control?
☐ My attitude and effort
☐ How I speak to myself
☐ My actions today
☐ Whether I say yes or no to something
☐ The support I reach out for
☐ How I care for and look after myself
☐ Other: _______________________
4. One small step I will take today to help improve my mood:
__________________________________________________
__________________________________________________
This worksheet is based on Cognitive Behavioural Therapy principles. It can help reduce overwhelm by focusing your energy on what you can actually control, influence, or let go of.
Email: hello@carolinecrotty.ie
Website: www.carolinecrotty.ie
Psychotherapy and Counselling in Cork city centre and online
Break the Loop
The cycle of anxiety often follows this loop:
Trigger → Unhelpful Thought → Physical Sensation → Behaviour → Short-Term Relief → Reinforcement
1. What was the trigger? (What started the anxiety?)
________________________________________
2. What thought(s) went through my mind?
________________________________________
________________________________________
3. What did I feel in my body?
Heart racing
Shaky
Sweating
Tight chest / clenched jaw
Stomach upset
Other: ____________
4. What did I do to cope? (Behaviour)
Avoided the situation
Sought reassurance
Overprepared
Distracted myself
Cancelled plans
Other: ____________
5. What was the outcome?
________________________________________
6. Where could I break the cycle next time?
________________________________________
________________________________________
This worksheet is based on Cognitive Behavioural Therapy (CBT) principles that help individuals understand and interrupt unhelpful patterns linked to anxiety.
Email: hello@carolinecrotty.ie
Website: www.carolinecrotty.ie
Talking Therapy in Cork city centre and online
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
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