Worry vs. Control Worksheet
Worry often makes everything feel urgent, overwhelming, and equally important. When anxiety is high, it can become difficult to tell the difference between what you can actually control and what your mind is trying to manage out of fear. This confusion often leads to mental exhaustion, frustration, and a constant sense of pressure.
The Worry vs. Control Worksheet is a therapist-designed tool that helps you slow down and sort your worries into clear categories: what you can control, what you can influence, and what is outside your control. By organizing your thoughts in this way, you can reduce anxiety, regain a sense of clarity, and respond more intentionally instead of reacting from stress.
This worksheet is especially helpful if you:
Feel overwhelmed by constant worrying
Struggle with anxiety about the future
Feel responsible for things outside your control
Experience mental burnout from overthinking
Want practical tools to manage stress and anxiety
Through guided reflection and structured prompts, this worksheet encourages emotional regulation, realistic problem-solving, and self-compassion. Rather than eliminating worry, it helps you relate to it differently, focusing your energy where it is most effective and learning to let go where it isn’t.
This worksheet can be used independently, in therapy, or alongside other anxiety-focused tools. There are no right or wrong answers, only increased awareness, clarity, and a healthier relationship with worry.
