Free CBT worksheet
Free worry tree worksheet
The worry tree is a simple CBT exercise for when a worry won’t let go. It helps you decide what to do with it: act on it, or let it go for now.
Download the printable worksheet below, or work through it on this page. It’s free, there’s no sign-up, and you’re welcome to print and share it.
Two pages: the worry tree flowchart and a fill-in sheet you can use again and again.
What is the worry tree?
The worry tree is a step-by-step guide to handling a worry. It was described by psychologists Gillian Butler and Tony Hope in their self-help book Manage Your Mind, and it’s now used widely in cognitive behavioural therapy (CBT), including in NHS talking therapies.
It works by asking one key question: can I do something about this? Some worries are about real problems you can act on, like an email you haven’t answered or a bill that’s due. Others are “what ifs” about things that might happen, which no amount of thinking can settle. Telling the two apart is often what breaks the loop.
How to use the worry tree
- Notice the worry. Ask yourself, “What am I worrying about?” and write it down in one sentence.
- Ask: can I do something about it? If you can’t name a step you could take this week, treat it as a “what if” for now.
- If not, let it go for now. Name it (“that’s a what-if”) and turn your attention back to what you’re doing. If it keeps coming back, save it for a set worry time later in the day.
- If you can, pick one small step. List a few options and choose one. If you can do it now, do it. If not, plan when, where and how. Then let the worry go.
Two quick examples
“I still haven’t replied to my manager. They’ll think I’m useless.”
Can I do something? Yes: reply. Can I do it now? Yes. Send a short reply, then let the worry go.
“What if I get ill on holiday?”
Can I do something this week? Not really, beyond the travel insurance I already have. It’s a what-if. Name it, come back to what I’m doing, and save it for worry time if it returns.
Try the worry tree online
Work through one worry, step by step. It takes about three minutes.
Private by design: what you type stays in your browser. Nothing is saved or sent anywhere, and it’s gone when you close the page.
Worry time: what to do when a worry comes back
“What if” worries often return. Instead of fighting them, you can postpone them. Pick a 15-minute slot each day, not too close to bedtime. When a worry turns up before then, note it down and tell yourself, “Not now, later.” When worry time comes, go through your list. Many people find some worries no longer feel urgent by then.
For therapists, teachers and parents
You’re welcome to print the worksheet and share it with clients, students or family, free and without asking. Please keep the footer on the page. The flowchart works well as a session handout, and the fill-in sheet as between-session practice.
Questions people ask
Is the worry tree a CBT technique?
Yes. It’s a structured CBT exercise that combines two ideas: problem-solving for practical worries, and letting go of, or postponing, hypothetical ones. Both have research behind them as part of CBT for worry and anxiety.
Who created the worry tree?
The worry tree was described by Gillian Butler and Tony Hope in Manage Your Mind: The Mental Fitness Guide (Oxford University Press). Many versions have been adapted from it since, including this one.
Does the worry tree work?
It isn’t a cure, and it works best with practice. It helps by giving a spinning mind a clear next question, and by sorting worries you can act on from ones you can’t. If worry is getting in the way of daily life, it’s worth talking to a professional as well.
Can children use the worry tree?
Yes, many schools use simpler versions with children. This worksheet is written for teenagers and adults, but you can go through it together with a child and keep the words simple.
What’s the difference between a practical worry and a “what if”?
A practical worry is about a current problem you can do something about, such as a deadline or a conversation you need to have. A “what if” is about something that might happen in the future, which you can’t solve right now. A handy test: if you can’t name a step you could take this week, treat it as a what-if.
When should I get more help?
If worry is affecting your sleep, work or relationships most days, talk to someone. In the UK, your GP or NHS Talking Therapies (you can refer yourself) is a good place to start. In the US, your doctor can point you to support.
The worry tree, in your pocket
Our app walks you through the worry tree whenever a worry turns up, with gentle reminders for your plans and a place to look back on what actually happened.
After the free week it’s a monthly or yearly subscription through the App Store or Google Play. Cancel anytime in your phone’s settings.
This worksheet is a self-help tool, not a replacement for professional care. If you’re struggling right now, you don’t have to wait: in the UK call Samaritans free on 116 123 or NHS 111, and in an emergency 999. In the US, call or text 988.