Use this worry tree to help you cope

Fatmata Kamara
Specialist Nurse Adviser at Bupa UK
28 May 2020
Next review due May 2023

We all worry sometimes, and your worries may feel particularly hard to manage at the moment.

This interactive worry tree is designed to help you work through your worries, with tips and ideas on how to manage them better.

For the best user experience, please view this interactive PDF on desktop, rather than on mobile or tablet devices. If the viewer you are using does not support this PDF, try opening it with Adobe Reader.

Worry tree 

What are you worrying about?

Start with identifying what it is specifically that you’re worrying about.

Is there something you can do about it now?

If there is something you can do, this is a practical worry. It’s a worry that you can do something about right now.

What can you do?

  • Think about your options – you may want to make a list.
  • Pick the best option and do it.
  • Take comfort in the knowledge that you’ve done what you can and let it go.

If you’re worried about something that you can’t do anything about right now, then this is what’s called a hypothetical or ‘what if’ worry.

So what can you do if you’re in this situation?

  • Be present. When your thoughts start to spiral, try to bring yourself back to what’s happening right now in the present moment.
  • Try a relaxation exercise such as progressive muscle relaxation.
  • Postpone the worry – give it a specific time and place when you can deal with it better.
  • Write your worries down. Keeping a journal can help you get thoughts out of your head. When you look back at them, you may find the worry is no longer there.
  • Practise accepting uncertainty – this can help you let go of wanting to predict and control every outcome.

If you’re concerned about your worries and they’re affecting your mental health, speak to your GP for advice and support.

If you’re worried about your mental health, our direct access service aims to provide you with the advice, support and treatment you need as quickly as possible. If you’re covered by your health insurance, you’ll be able to get mental health advice and support usually without the need for a GP referral. Learn more today.

Fatmata Kamara
Fatmata Kamara
Specialist Nurse Adviser at Bupa UK

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