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.
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