Worry Decision Tree
Type the worry that’s spiraling. We’ll walk you through it one question at a time. Most worries end up at one of three places: a concrete action, a scheduled time, or a technique for accepting what you can’t control.
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- Health Anxiety: Why Your Brain Won't Stop Scanning for Disease
- Sleep and Anxiety: Why Your Racing Mind Won't Let You Rest
FAQ
Is this a real CBT technique?
Yes. The 'control vs. no-control' question is a foundational CBT move; it appears in the 'Worry Tree' tools used by the NHS and IAPT services. The 'advise a friend' prompt is a self-compassion technique with consistent evidence behind it. The 'scheduled worry' container is from CBT for generalized anxiety disorder.
Why does writing the worry down help?
Writing externalizes the worry. Once it's outside your head and on a page, your brain stops looping it as urgently — you've signaled to yourself that you're addressing it, which reduces the activation. This is why journaling is so effective for high-trait worriers.
What if my worry doesn't fit any of these branches?
The tree handles most worries with one of three outcomes: do something now, schedule it for later, or accept it. If your worry feels unresolvable by any of these — especially if it's persistent and impairing — that's a signal to talk to a clinician. CBT and ACT therapies are both gold-standard for worry that doesn't move with self-help techniques.
Will my worries be saved anywhere?
Optionally — only on your own device. We never see them. You can opt into local storage for a worry journal that builds over time. You can also clear it any time. There are no servers, no analytics on what you type, and no API calls.