Worry tree

The worry tree sorts one worry with a single question: is this happening now, and can I do something about it? If yes, it is a practical worry, so you make a plan: what, how and when. If not, it is a hypothetical worry, so you park it for later or let it go and turn your attention to something else.

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One worry, in your own words.

Practical and hypothetical worries

Practical worries are often about a situation affecting you now, where something can be done. Hypothetical worries are often "what if" thoughts about the future that may not have a solution, however hard you look for one.

“I haven’t replied to the landlord” is practical: there is a next step. “What if I lose my job one day?” is hypothetical: there is nothing to do about it today. The tree gives them different steps: a practical worry gets a plan with a time, and a hypothetical one gets parked or let go. The NHS suggests accepting the worries you cannot control and bringing your attention back to the present.

How the worry tree works

The NHS suggests a "worry tree" to tell apart problems you can solve from hypothetical worries that are beyond your control. For a problem you can solve, write down what you will do, how and when.

  1. Write down one worry.
  2. Ask whether it is about something happening now, and whether you can do something about it.
  3. Practical: write what you will do, how and when. Add it to your calendar if you like.
  4. Hypothetical: park it for your worry time, or let it go and do something that needs your full attention.

Questions people ask

Where does a parked worry go?

Onto your worry list in this browser, the same list the worry time tool uses. You come back to it at a time you choose. It is stored on your device only.

What if the worry is half practical, half “what if”?

Split it. “What if the interview goes badly?” is hypothetical; “I haven’t prepared my answers” is practical. Put each half through the tree on its own.

Can I print a blank worry tree?

Yes. The worksheets page has a blank version to print and fill in by hand.

When to get help

These are self-help tools, not medical advice or a diagnosis. Talk to a doctor, or one of the lines below, if:

  • the thoughts stop you sleeping, working or seeing people most days;
  • you feel low or hopeless most of the time, or you have thoughts of harming yourself;
  • the thoughts feel unwanted and push you to check things or ask for reassurance again and again. OCD involves unwanted, intrusive thoughts that keep coming back, and compulsions such as asking for reassurance or checking. The NHS says it is important to get help if it has a significant impact on your life.

Free, confidential lines

  • US:988 Suicide & Crisis LifelineCall or text 988Free and confidential, 24/7. You can also chat at 988lifeline.org.
  • UK & Ireland:Samaritans116 123Free to call, day or night.
  • UK:NHS 111111, mental health optionUrgent help from the NHS when it is not an emergency.

If someone's life is at risk, call 999 or go to A&E. For urgent help in the UK, use NHS 111 online or call 111 and choose the mental health option. In the US, in life-threatening situations, call 911. Elsewhere, call your local emergency number.

Sources

  1. Tackling your worries. NHS Every Mind Matters. nhs.uk
  2. Chellingsworth M, Farrand P, Rayson K (2013). Dealing with Worry in Low Intensity CBT. University of Exeter (CEDAR), via East London NHS Foundation Trust. elft.nhs.uk (PDF)
  3. Symptoms - Obsessive compulsive disorder (OCD). NHS. nhs.uk
  4. Where to get urgent help for mental health. NHS. nhs.uk
  5. Suicide Prevention. National Institute of Mental Health (NIMH). nimh.nih.gov
  6. 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline. 988lifeline.org
  7. Contact a Samaritan. Samaritans. samaritans.org

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