A script on how to deal with worry


Notice that you are worrying.

Ask: “Is this worry justified? What is the threat? Is the threat real? Am I seeing it objectively?”


Let the worry go.


Ask: “Is there an aspect of the thing I am worrying about that is under my control?”


Let the worry go.


Ask: “Is there something helpful that I can do about this aspect that is under my control? Would it help the situation if I did it?”


Let the worry go.


Ask: “What exactly I am going to do and when?”

If it can be done now, do it. Let the worry go.

If it can only be done later, schedule it. Let the worry go



The Worry Tree


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