What is a Worry Chart? A Simple Practice to Ease Anxiety
Worry is inevitable. Our minds latch onto problems the moment they arise, and before we can acknowledge it, we are spiraling into stress, anxiety, and overwhelm.
A while ago, someone told me about something called a worry chart. Honestly? My first thought was: This is silly. How is drawing a chart going to make me feel less anxious? I tried it once or twice and… nothing changed. My mind still felt noisy, and the problem still loomed over me.
But I decided to give it a real shot. Around the fifth or sixth try, I started noticing something small but powerful: the chart made me pause. It gave me space between “I have a problem” and “I’m freaking out about the problem.” That tiny pause was enough to help me think more clearly instead of reacting on autopilot.
What is a Worry Chart?
A worry chart is a simple, quick, and effective way to rewire the brain to respond differently to life’s challenges. Instead of jumping into panic mode, the chart helps us to take a pause, reflect, and take action (if possible) or to let go.
You can create a worry chart that works best for you or here is my version of the worry chart below:
No -> Sometimes it may feel like there’s no solution, but I encourage you to sit down and explore solutions that might be outside the box. If this is one of those situations where things are out of your control or you simply have to wait and see, try not to stress. Stressing over the possible outcome, or the outcome itself, will only cause more worry, stress, and anxiety. Instead, try taking a couple of deep breaths (try box breathing) and repeat some affirmations that relate to your current situation. Give yourself grace and be kind to yourself through these difficult moments.
Yes-> Look for a reasonable first step *This could be making a phone call, filling out a form or doing some research, etc.* Break it down into digestible parts. Make it into baby steps that don’t feel overwhelming. Focus on one thing at a time to not let the big picture become all-consuming.
How a Worry Chart Has Helped on my Healing Journey
Over time, this little chart has helped rewire my brain. It encourages me to slow down, get curious, and look for solutions or to give myself permission to let go when there isn’t one.
It’s a practice. And like any practice, it takes patience (trust me, it tested mine more than once). But now, instead of anxiety instantly taking over, I have a tool to ground myself and think more clearly.
Wherever you’re at with your worries, I hope you find something — whether it’s this chart or your own version — that gives you that same moment of peace.
Sending love, always. ❤️
