Anxiety · Cognitive
Decatastrophizing Worksheet
Walk the worst case to the end, then rewrite it
Catastrophizing runs the worst-case reel on loop and calls it planning. This sheet walks the reel to the end, tests the odds, and rewrites a workable version of the story.
The situation on my mind
The worst thing I fear will happen
How likely it feels right now (0–100)
nonemost
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Evidence it will happen
Evidence it won't (or times it hasn't)
If it did happen, how would I actually cope in the first 24 hours?
A more accurate, less inflated version of the story
Belief in the worst case now (0–100)
nonemost
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10