THE WORRY TREE: A SIMPLE WAY TO MANAGE OVERWHELMING THOUGHTS

When a worry pops up, your mind wants CERTAINTY. The problem? Not all worries can be solved & uncertainty is unavoidable.

The “Worry Tree” helps you sort your worries into two types:

🔸 Is this a practical worry?
A real life problem you can take action on.
Ask yourself:

Can I do something about this right now?

* Yes → Make a plan & take one small step.
* No → Schedule a time to deal with it later & return to the present.

EXAMPLE:
“I might miss my deadline.”
→ Practical worry.
→ ACTION: Email your manager, break the task into steps, set a start time.

🔸 Is this a hypothetical worry?
A “what if…?” about the future that you can’t solve right now.

These keep you stuck in loops with no clear solution.
Instead of problem-solving, practice letting the thought be there without engaging.

EXAMPLE:
“What if I get fired in 5 years?”
“What if something bad happens to my family?”

→ Hypothetical worries.
→ RESPONSE: Notice the thought, label it as hypothetical, & gently bring your attention back to what you’re doing.

Worry FEELS productive but only practical worries lead to HELPFUL action.

Learning the difference helps you spend less time stuck in your head & more time living your life.

Next time a worry shows up, follow the tree.

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