Worry Tree: decide whether to act on a worry or let it go
Worry can pull you into loops that feel hard to break. This activity helps you pause and step back - then decide whether to take action or let the thought pass for now.
Free to try · Responses are private & encrypted
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What does the Worry Tree Activity cover?
- What is worrying you right now
- Whether it is a current problem you can act on or a hypothetical situation
- If you can act, one small next step
- If it is hypothetical, how to gently shift your attention for now
Who is this Worry Tree Activity for?
Helpful if you:
🌀 Get pulled into worry loops that are hard to break
🤔 Cannot tell which worries deserve action
🌳 Want a quick way to step back and decide
For therapists:
Assign the Worry Tree for clients with generalised worry, to use in the moment whenever a loop starts. Their pattern of actionable versus hypothetical worries informs problem-solving and worry-time work in session. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapistsReferences
Clark, D. M. (1986). A cognitive approach to panic. Behaviour Research and Therapy, 24(4), 461–470. - Foundational CBT model showing how interpretations of thoughts drive anxiety cycles. Compas, B. E., et al. (2017). Coping, emotion regulation, and psychopathology. Psychological Bulletin, 143(9), 939–991. - Shows problem-focused coping reduces anxiety vs avoidance. Hanrahan, F., et al. (2013). Cognitive therapy for worry in GAD: A meta-analysis. Behaviour Research and Therapy. - Strong evidence that CBT reduces pathological worry.
