When “What If?” Thoughts Won’t Let You Switch Off

What if something goes wrong?

What if I can’t handle it?

What if this turns out badly?

Anxiety can turn an uncertain possibility into something that feels almost certain.

This worksheet provides a simple, structured way to slow that process down.

Instead of trying to force yourself to think positively, you’ll work through the thought step by step: identifying what your mind is predicting, separating what you actually know from what you’re assuming, considering how you could cope if something difficult happened, and choosing what to do next.

What This CBT Worksheet Helps You Practice

• Identify repetitive “what if?” thoughts
• Separate facts from anxious predictions
• Notice assumptions and worst-case thinking
• Consider your ability to cope with uncertainty
• Develop a more balanced response
• Choose a practical next step instead of continuing the worry cycle

What’s Inside

This one-page worksheet guides you through five focused steps:

1. Catch the “What If?”
Identify the thought your mind is warning you about.

2. Separate Possible From Likely
Distinguish what you actually know from what anxiety is predicting.

3. Ask the Question Anxiety Often Skips
Consider how you could respond if something difficult did happen.

4. Come Back to a Balanced View
Create a more realistic response without forcing yourself to believe that everything will be fine.

5. Choose Your Next Step
Decide what you can do now rather than continuing to solve an uncertain future.

Who Is This For?

This worksheet may be useful for adults experiencing:

• Repetitive “what if?” thinking
• Excessive worry
• Anxiety about uncertain situations
• Catastrophic predictions
• Difficulty letting go of anxious thoughts
• Repeated mental checking or overthinking
• Fear about what might happen in the future

It can be used independently as a self-help exercise or alongside psychological therapy.

What You’ll Receive

1-page PDF worksheet

Designed for:

• Printing at home
• Handwritten completion
• Digital annotation
• Personal self-help practice

Format: PDF
Delivery: Instant digital download
Physical product: None

A Practical Tool, Not Another Page of Advice

This worksheet is designed to help you work with an anxious thought rather than simply read about anxiety.

The goal isn’t to prove that your feared outcome can never happen.

The goal is to help you recognize when your mind is treating an uncertain possibility as though it were already a fact — and practice responding differently.

Frequently Asked Questions

Is this an anxiety worksheet?

Yes. It is a CBT-informed worksheet designed to help you work through repetitive “what if?” thoughts, anxious predictions, uncertainty, and worry.

Do I need to know CBT to use it?

No. The worksheet is written in straightforward language and guides you through each step.

Can I print the worksheet?

Yes. The PDF is designed for printing and handwriting.

Can I complete it digitally?

Yes, if your PDF annotation software supports writing on PDF documents.

Is this a therapy session?

No. It is a self-help educational resource and does not replace individualized psychological assessment or therapy.

Can I use it alongside therapy?

Yes. It can be used as a personal reflection tool or as supplementary practice alongside work with a qualified mental health professional.

Disclaimer: This worksheet is an educational self-help resource and is not a substitute for individualized psychological assessment, diagnosis, or treatment. If anxiety is significantly affecting your daily functioning or wellbeing, consider seeking support from a qualified mental health professional.