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Worry & Rumination Worksheets

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  • Do you tend to catastrophize or imagine the worst-case scenarios in your mind when you worry?
  • Do you find it challenging to control or stop your worrying thoughts?
  • Are you experiencing physical symptoms such as tense muscles, headaches, or stomachaches related to your worries?
  • Have your worries significantly interfered with your ability to function in your personal or professional life?

If so these worksheets can help you manage and alleviate your worries effectively.

These worksheets provide a structured and guided approach to addressing and challenging your anxious thoughts. Based on cognitive-behavioral therapy (CBT) principles, they will empower you to recognize and reframe distorted thinking patterns that contribute to excessive worrying.

+35 Pages of evidence-based activities and prompts to help you alleviate your worries.


  • Assess Your Worrying
  • Identify Your Triggers
  • Symptoms of Worrying
  • Worry Log
  • Challenging Your Worries
  • Worry Time
  • De-Catastrophizing
  • De-Catastrophizing Chart
  • Dealing with Shame
  • Challenge Your Positive Beliefs About Worry
  • Imaginary Support Circle Purpose
  • Wise Self
  • Embracing the Coexistence of Opposing Thoughts or Feelings
  • Cultivate Present-Moment Awareness
  • Face Your Worries
  • Safety Behavior
  • Write About Your Worry
  • Let Go of Rumination
  • What Happened to My Past Worries?
  • Establish A Daily Gratitude Practice
  • Create A Structured Schedule Or Routine


You will get a PDF (802KB) file

What people are saying

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“I’ve been facilitating mental health groups for 10 years and I’ve never come across worksheets as good as yours [including Therapy Aid].

Thank you for your wonderful worksheets and please keep them coming!”

– Gary

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“I wanted to write to you to tell you how much clarity I have received from your prompts in the journals. I bought the toxic relationship and breakup recovery ones and I will forever recommend them to others.

Thank you so much for the gift you share in the world to help others heal.”

– R – recovering from divorce and a 3 year toxic relationship right after that.

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“I am so grateful to you. I was somewhat apprehensive about facing certain things that I knew were there but had been resisting addressing. Your approach in the worksheets made it easier, more structured, and less daunting to confront… I am beginning to understand myself better and striving to be a better partner, coach and psychologist.”

– Rocio


Hi there, my name is Hadiah.

I am a counselor and the author behind Ineffable Living blog – a codependency and mental health blog.

I wanted the worksheets to be both informative and engaging, so I worked on creating clear and concise instructions, thought-provoking prompts, and activities that would encourage self-reflection.

As I witnessed the positive impact these worksheets had on my clients' progress, I realized their potential to reach a broader audience.

Whether you’re a therapist, a coach, or a counselor who is looking for tools to help your clients or simply someone who is seeking personal growth, coping strategies, or ways to enhance your overall well-being, our worksheets are here to assist you.