The worry tree: decide what to do with a worry
The worry tree is a short series of questions that helps you decide what to do with a worry: act on it now, plan for it, or let it go. This guide explains where it comes from, how to walk through it, and gives you a free printable version.
Sort a worry in a few taps and decide whether to act, plan or let it go.
Park a worry in EtappiWhere the worry tree comes from
The worry tree is a decision aid described by Gillian Butler and Tony Hope in their self-help book "Manage Your Mind". It is used widely in CBT-based self-help, and it appears in many versions with slightly different wording.
What they share is the central idea: not every worry needs the same response. Some call for action, and some call for nothing more than noticing them and moving on.
Practical and hypothetical worries
A practical worry is about a problem you can do something about, such as a bill that is due or a conversation you have been putting off. A hypothetical worry is a "what if" about something you cannot control or that may never happen.
Telling the two apart is the first job of the tree. It is easy to treat every worry as if it were practical, and to spend hours trying to solve something that has no solution yet.
Walking through the tree
Take one worry at a time and follow these four steps in order.
- Notice the worry and write it in one sentence.
- Ask: can I do something about it?
- If yes, ask: can I do it now? If so, do it. If not, plan when.
- If no, let it go and bring your attention back to what you were doing.
Making an action plan
If the worry is practical and you cannot act now, make a short plan. Write what you will do, when you will do it, and how. Be specific: "Phone the bank on Thursday morning" works better than "sort out money".
Once the plan is written, you have done what you can for now. Tell yourself the worry has been dealt with until then, and return to your day.
Letting go of worries you can't act on
Letting go does not mean the worry vanishes. It means noticing the worry, deciding it is not one you can act on, and refocusing on the activity in front of you. You may need to do this again and again.
If a worry keeps coming back, postpone it to your daily worry time. Giving it a slot can make it easier to leave alone the rest of the day.
Free printable worksheet
Worry tree
Follow the questions to decide whether to act on a worry, plan for it, or let it go.
- Work through one worry at a time.
- Answer each question honestly, then follow the arrow.
Follow the tree
- What am I worrying about? — Write the worry in one sentence.
- Can I do something about it? — If not, it's a hypothetical worry: let it go and refocus on what you're doing.
- If yes, what could I do? — List your options.
- Can I do it now? — If yes, do it, then let the worry go. If not, plan when you will.
My action plan
What I'll do:
When I'll do it:
How I'll let the worry go until then:
This page is general self-help information, not a diagnosis. It is not a substitute for professional care. Free worksheet from Etappi.
Sort a worry in a few taps and decide whether to act, plan or let it go.
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Frequently asked questions
What if a worry is partly practical?
Pull out the part you can act on and plan that. Treat the rest as hypothetical.
How is the worry tree different from worry time?
The worry tree sorts a single worry. Worry time gives worries a set slot in the day. Many people use both.
What does letting a worry go actually mean?
Noticing the worry, deciding it isn't one you can act on, and bringing your attention back to what you're doing, again and again if needed.