Make a worry list

When you’re feeling anxious or stressed, it can feel like you’re worrying about everything. Making a worry list can help you to get your thoughts out and think about what you want to do.

To make a worry list:

• write down all of your worries, big and small, try to think of as many as possible
• next to each worry, write down whether it’s something you can control and whether it’s your responsibility
• look at the worries that are your responsibility and which you’ve got some control over, try to think of one thing you could do to help with it, then make a plan of when you’ll do that.

Once you’ve finished, delete, tear up or destroy your list. Sometimes it can help to do the list once a day, and give yourself a specific time to worry about things, instead of worrying about them all the time.