Worry is something most people experience from time to time, but for some it can become a constant background hum or an overwhelming presence. I have written about anxiety in other posts – here and here. When worry turns into a habitual pattern though, it can be exhausting. The mind searches for problems, attempts to solve things that may never happen, and keeps us mentally stuck in a loop of “what ifs”.
In my counselling, I work with many clients who describe feeling trapped by their worrying thoughts. They tell me that their minds will not switch off, that they feel constantly on edge, and that the harder they try to stop worrying, the more persistent the thoughts become. If this sounds familiar, you are not alone. The good news is that there are practical, evidence-based techniques that can help you break this cycle. One of the most effective is the Worry Tree.
What Is the Worry Tree Technique?
The Worry Tree is a cognitive-behavioural therapy (CBT) tool designed to help people sort through their worries in a structured, systematic way. Originally developed by psychologists Gillian Butler and Tony Hope in their book Managing Your Mind, the technique has become a cornerstone of anxiety treatment, particularly for those experiencing Generalised Anxiety Disorder (GAD).
At its core, the Worry Tree is a decision-making flowchart that guides you through a series of simple questions. The technique helps you identify what you are worrying about and then determines whether that worry is something you can take action on or something that is outside your control. This distinction is crucial because it prevents you from wasting mental energy on hypothetical scenarios whilst directing your focus towards problems you can actually solve.
I introduce the Worry Tree to many of my clients once we have established a foundation of trust and they have begun to recognise their worry patterns. It works particularly well alongside other CBT techniques such as thought challenging, behavioural activation, and mindfulness practices. For clients who are also working through Dialectical Behaviour Therapy (DBT) skills, the Worry Tree complements distress tolerance and emotion regulation strategies beautifully.
How Does the Worry Tree Work?
The Worry Tree follows a clear, step-by-step process that anyone can learn. Let me walk you through it as I would with a client in my therapy room.
Step 1: Notice the worry. The first step is simply to recognise that you are worrying. This might sound obvious, but many people spend hours caught up in anxious thoughts without consciously acknowledging what is happening. You might notice physical signs – tension in your shoulders, a racing heart, or difficulty concentrating – or you might catch yourself replaying the same scenarios in your mind. Once you notice the worry, name it. Then ask yourself: “What exactly am I worrying about?”
Step 2: Determine if it is a current problem or a hypothetical situation. This is where the branching begins. You need to ask: “Is this something I can do something about?” or “Is this a real problem happening now, or is this a ‘what if’ scenario about the future?”
A current problem might be: “I have not paid my council tax bill and it is overdue.” A hypothetical worry might be: “What if I lose my job next year?” or “What if my partner decides to leave me?” The key difference is whether the problem exists in the present moment and whether you have any control over it.
Step 3a: If it is hypothetical, let it go. When you identify a worry as hypothetical, the goal is to consciously release it. I know this is easier said than done, which is why I teach clients specific strategies to help with this step. These might include grounding techniques (such as the 5-4-3-2-1 sensory exercise), mindfulness practices (observing the thought without judgement), or cognitive defusion techniques (such as imagining the thought as leaves floating down a stream or saying the worry in a silly voice to reduce its power).
The important thing here is accepting uncertainty. Many of my clients struggle with this because their minds tell them that worrying is somehow protective or helpful. In reality, excessive worry about things we cannot control only increases distress without providing any actual solutions.
Step 3b: If it is a current problem, create an action plan. When your worry relates to a genuine problem that you can do something about, the next question is: “Can I do something about this right now?”
If yes, then do it. Take immediate action. If the answer is no (perhaps because you need more information, or the action requires someone else’s involvement, or it is simply not the right time), then schedule when you will address it. Be specific. Write it in your diary or set a reminder on your phone. Once you have made a plan, you can let the worry go for now, knowing you have a concrete strategy in place.
Does the Worry Tree Help With Anxiety?
In short, yes. The Worry Tree is an evidence-based technique that has been shown to reduce anxiety symptoms, particularly in people with Generalised Anxiety Disorder. Research in cognitive-behavioural therapy consistently demonstrates that structured worry management techniques help people gain a sense of control over their thoughts rather than feeling controlled by them.
What I observe in my practice is that the Worry Tree works on multiple levels. Firstly, it interrupts the automatic worry response. Instead of spiralling into catastrophic thinking, you pause and follow a structured process. This pause alone can be incredibly powerful.
Secondly, it helps you develop metacognitive awareness, which is the ability to observe your own thinking patterns. Over time, clients comment in our sessions that they can spot hypothetical worries more quickly and challenge them before they take hold. One client described it as “catching the worry train before it leaves the station” or not getting onto it in the first place – aware that it won’t be productive or go anywhere useful.
Thirdly, the Worry Tree reduces the emotional intensity of worry by externalising it. Writing down your worry or talking it through using the Worry Tree framework creates psychological distance. You shift from being immersed in the worry to being an observer of it, which naturally reduces its power over you.
Finally, for worries that are genuine problems, the Worry Tree empowers you to take action. This is crucial because inaction often fuels anxiety. When you identify a solvable problem and create a clear action plan, you replace helplessness with agency. There is a lot of research that supports the idea that avoidance of a problem (through in action, for example) increases anxiety. Taking action alleviates it.
Distinguishing Between Productive and Unproductive Worry
One of the most important lessons I teach clients is that not all worry is bad. There is a difference between productive concern and unproductive rumination.
Productive worry identifies a genuine problem and motivates you to take action. For example, “I am concerned about my finances” can lead to creating a budget or seeking debt advice. This type of worry serves a purpose – it prompts problem-solving behaviour.
Unproductive worry, on the other hand, focuses on things outside your control or events that may never happen. It keeps you stuck in a mental loop without leading to any constructive outcome. Examples include: “What if I develop a serious illness?” or “What if my children do not succeed in life?” These worries create distress without offering any pathway to resolution. Another way that I help clients is to focus on the things that are within their control rather than paying attention to things outside of their control.
The Worry Tree helps you distinguish between these two types. When you realise that 80-90% of what we worry about never actually happens, it becomes easier to let go of hypothetical scenarios and focus your energy where it can make a real difference.
I often integrate solution-focused therapy principles here, asking clients: “If this worry were resolved, what would be different?” This question helps clarify whether the worry is pointing towards a genuine goal or whether it is simply mental noise.
Making the Worry Tree Part of Your Daily Practice
Like any therapeutic technique, the Worry Tree becomes more effective with regular practice. In our therapy sessions, I encourage clients to use it whenever they notice themselves worrying, not just during moments of crisis. Some people find it helpful to set aside dedicated “worry time” (perhaps 15 minutes in the early evening) where they deliberately work through their worries using the Worry Tree structure. Outside of this time, when worries arise, they simply note them down to address during worry time.
Others prefer to use the technique in the moment, as soon as they catch themselves worrying. There is no single right way to do it; what matters is finding an approach that works for you.
I also recommend keeping a worry journal alongside your Worry Tree practice. This serves two purposes: it helps you track patterns in your worrying (Are there particular triggers? Certain times of day?) and it provides evidence over time that most worries do not come true. Looking back at old worry entries can be remarkably reassuring.
For those working through relationship difficulties or struggling with emotions in close relationships, the Worry Tree can be particularly valuable. Relationship worries often fall into the hypothetical category (“What if they stop loving me?”), and learning to separate these from genuine relationship problems that require communication and action can transform how you experience intimacy. I offer Relationship Therapy for couples experiencing communication difficulties or simply when one partner (or both) is struggling.
Moving Forward
The Worry Tree is not a magic solution that will eliminate all anxiety overnight. What it does offer is a practical, structured way to respond to worry rather than simply reacting to it. Over time, the process becomes more automatic. You will find yourself naturally asking “Can I do something about my anxiety?” when worries arise, and you will develop greater confidence in letting go of what you cannot control.
If you are struggling with persistent worry or anxiety that interferes with your daily life, please reach out to me. The Worry Tree is one tool amongst many, and therapy provides a space to explore which combination of approaches works best for your unique situation. Whether that involves CBT, DBT, solution-focused therapy, or an integrative approach, what matters most is that you do not have to navigate these difficulties alone.
If you would like to explore using the Worry Tree technique, I can provide you with worksheets and guidance tailored to your specific needs, or we can start working together in counselling. Sometimes having that external support and accountability makes all the difference in turning a helpful concept into a life-changing habit.
Photo by Josh Sorenson