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Worry Tool
A structured approach to processing worries, based on CBT principles.
What are you worrying about right now?
Is this a problem you can do something about right now?
(Is it a practical problem with a current solution, or a hypothetical "what if" about the future?)
Action Plan
Since this is a practical worry, make an action plan.
Write down what you can do, when you will do it, and how. Once planned, you can let the worry go for now.
Letting Go
Since this is outside your control, worrying won't change the outcome.
Acknowledge the feeling, but try to shift your focus to the present moment. You might want to use the 5-Minute Calm or Grounding tools to help change your focus.
Worry Processed ✓
You have actively processed this worry rather than letting it loop in your mind. If it returns, remind yourself that you have already dealt with it.