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A Feather On Your Path - Tame Your Worries With The Worry Tree

  • Writer: Lou @ Feathered Paths
    Lou @ Feathered Paths
  • Jul 28, 2024
  • 6 min read

Another addition to your mind's toolkit - A simple tool for taming anxiety and fears.


The What -


We all know how excessive worrying can impact daily life, relationships, or overall well-being and according to research by Psychology Today, the average person has three to four different worries per day. (Honestly, I'm very sure I have a lot more than 3 worries a day!) But the really interesting thing about this research was that what happened in regards to those reported worries was tracked.


And do you know what? A whopping 91 percent of those worries were false alarms! And of the remaining 9 percent of worries that did come true, the outcome was still better than expected about a third of the time!


So if you're a worrier, like me then I suggest you add a technique called the Worry Tree to your anxiety tackling toolkit. By getting up close and personal with the Worry Tree, you can learn to tame your worries, find solutions, and kick those negative thoughts to the curb.


Because really, why would we waste our valuable time worrying about things that 90 odd percent of the time never even happen?!


So what is the Worry Tree and How does it work?


It couldn't be simpler really. Just imagine a tree and put your worry at the top of it. Now ask yourself this one question;

     

 Is there anything I can do about this worry?


As your mind moves down the tree's branches, consider these to be the three possible answers to your question;


  1. Yes - Take this action straight away    

  2. I can't right now - Put the worry to one side until you can do something about it.

  3. No - Just let it go 



The Worry Tree


And there you go, the answer to your worry is within these options, so now you know exactly what you need to do!


The majority of our problems are fixed either by our own actions or someone else's and sometimes just by chance. So now, when you're faced with a worry, remember: either take action on it, park it for now, or let it go altogether. Don't let that worry stop you on your journey.


The Why -


We all know that feeling of being stuck in the worry trap, where our fears and anxieties start to spiral out of control. But by breaking down your worries into bite-sized chunks and tackling them one by one, you can transform that mountain of stress into a manageable molehill.


So, why should you bother with the Worry Tree? Especially if you're thinking it just seems a bit too simple to really make a difference? Well research shows that using the simplest of techniques are often the most effective when it comes to our mental health.


This is mainly because our minds can go so heywire when we're stressed that we all need to go back to simple steps just to ground ourselves. Once you get back to basics, the mountain tends to start looking like a molehill again.


Techniques like the Worry Tree have also been found to help reduce anxiety, improve your mood, and build resilience in the face of life's challenges. By taking the time to explore your worries, identify solutions, and take action, you're not only easing your mind but also empowering yourself to face whatever comes your way.


Form a more helpful habit


Overwhelm occurs when we get stuck in a cycle of overthinking and cycling round the issue without resolve. This is where the Worry Tree can really help. Instead of that cycle of worry, you have a tree with only 3 options and only one direction to go. So make your choice and continue your day until you need the worry tree again. 


If you find yourself ruminating and struggling to let the worry go, just go through the Worry Tree options again. Even if you know what the options are, keep doing it. Our minds love a habit. They can latch on to ruminating so fast! But that means they can also latch on to the habit of going through the Worry Tree too. The more you do it, the more your mind starts to picture the Worry Tree all on its own, eventually forming a better habit.



The Who -


The Worry Tree is a technique that was developed by Dr. David A. Clark, a Canadian clinical psychologist. Clark is a prominent researcher and clinician in the field of cognitive-behavioural therapy (CBT). So The Worry Tree technique is rooted in (CBT), which has been extensively researched and proven to be effective in managing anxiety, depression, and other mental health concerns.


The techniques used in CBT are all about challenging unhelpful thoughts, reframing them in a more positive light, and taking practical steps to overcome them. By using The Worry Tree, you're tapping into the wisdom of CBT to navigate your worries, with a tool that's available to you anytime, anywhere.


The Worry Tree can help you to:


  • Challenge negative thoughts and beliefs

  • Develop a more realistic and balanced perspective

  • Build confidence in your ability to manage uncertainty

  • Take action towards resolving your worries

CBT is also based around the idea that our thoughts, feelings, and behaviours are interconnected. So by changing one aspect of this triad, we can have a ripple effect on the others. The Worry Tree is not a quick fix or a magic solution – it's a tool that does require some practice, patience, and commitment. But with consistent use, it can become a powerful ally in your mind's toolkit.


There are so many helpful techniques that you can carry with you in your 'always available' toolkit. The Worry Tree is just the beginning when it comes to tricks and techniques for managing anxiety and stress. Some of my other trusted tools include 'Slow Motion Thinking', Create Positive Triggers' and Positive Thinking Techniques.


Snappy Solutions


Alongside the Worry Tree, Mindfulness practices, such as deep breathing, meditation, and yoga, can also help you stay grounded in the present moment but I appreciate these aren't always the easiest things to settle into when you're stressed! So I personally find The Worry Tree helpful to implement alongside Mindfulness practices as it's quite quick and snappy and when we are stressed, a snappy solution is exactly what we need!


Journaling is another powerful tool for processing your thoughts and emotions but again not easy to do when you're sitting in a work meeting having an inner meltdown. The Worry Tree however, you can do in your mind in next to no time while barely missing a beat.


Mindfulness practices and CBT techniques are also tried and tested methods highly recommended by those in the know including Anxiety UK and Dr. Sue Stuart-Harris, a clinical psychologist and anxiety specialist, who recommends a similar technique called "thought challenging" on her website and in her books.


Write Out Your Worries


If however you do have a little more time and some privacy, you can always use the Worry Tree as a mindfulness practice within itself. Try these variations as an idea;


  • Start by jotting down your worries on a piece of paper or in a journal. Get them out of your head and onto the page.

  • Divide your worries into branches on The Worry Tree, categorising them into different areas of concern (e.g., work, relationships, health).

  • For each worry branch, ask yourself: Is this something I can control or influence? What steps can I take to address this concern? Keep the actions simple and just commit to one step at a time.

  • Challenge negative thoughts and beliefs by reframing them in a more positive and realistic way. Replace "I can't handle this" with "I've faced challenges before and come out stronger."

  • Take action! Identify practical steps you can take to address your worries and move towards a solution. Break it down into small, achievable goals.

Want to see more variations of the Worry Tree and other CBT techniques?


Check out these resources below and try them out too -



Think of your Worry Tree and Take Control


The Worry Tree can be a powerful tool to tame your worries and take control of anxiety. By breaking down your worries into manageable chunks and providing a clear plan of action, the Worry Tree lets you focus on what you can control and let go of what you can't.

By leaning on the Worry Tree when you need it, you can quickly transform worries into manageable tasks and find peace of mind. So next time worry creeps in, don't let it take over – think of your Worry Tree and take control.



Lou @ Feathered Paths Xx

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