worry journal

1
I'm worried about...
e.g. "failing my test" or "that I won't get better"
2
What's the absolute worst that could happen if this worry comes true?
3
How much will the worst case scenario cost? (In time, dollars, social capital, etc.)
4
How likely is the worst case scenario?
1
2
3
4
5
Unlikely
Likely
5
Given unlimited time and resources, could you fix the problem?
YESNO
6
Who can fix the problem? Leave blank if nobody can fix the problem
7
When you contact the person today, what will you say to them?
Huge
Large
Normal
Small
Ok
Ok
8
You're worried, and rightfully so: nobody can fix the problem that's causing you to worry.

On the next page, instead of planning to fix the problem, you will plan to minimize the damage or decrease the liklihood of the worst case scenario.
9
Make a plan to fix the issueWrite steps you will take now, tomorrow, and the next day to solve the problem.
Right now (10 mins or less)
Before lunch tomorrow
Before lunch day after tomorrow
10
If you would like a copy of your responses emailed to you, enter your email addressOtherwise, leave this blank
example@example.com
Should be Empty: