Worry Outcome Journal
A CBT worksheet for recording worries and their predicted severity, then later noting what actually happened, whether the worry came true and how well the client coped.
2-page fillable PDF · US Letter (prints on A4) · CBT for GAD
- Approach / concern
- Anxiety & Panic
- Technique
- CBT for GAD
- Format
- Fillable PDF, 2 pages (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Worry Outcome Journal?
A worry outcome journal (worry outcome diary) asks people to record specific worries and later compare them with actual outcomes. It directly tests the belief that worrying predicts or prevents bad events and shows how often feared outcomes fail to occur.
Why it works
In a study of people with generalized anxiety disorder using worry outcome monitoring, about 91% of worries did not come true, and when they did, outcomes were often better than expected (LaFreniere & Newman, 2020). Challenging positive beliefs about worry is part of GAD treatment (Borkovec et al., 1999).
When to use it
- Generalized anxiety disorder
- Chronic worry and catastrophizing
- Health and relationship anxiety
- Alongside worry time
How to use it in session
- Record specific, checkable worries.
- Rate how bad the outcome would be.
- Fill in the actual outcome later.
- Count worries that came true versus didn’t.
- Discuss what this means about worry.
Clinician tips
- Specific predictions are easier to check.
- Note coping ability, not just outcomes.
- Review after two to four weeks for the clearest pattern.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
What if a worry does come true?
Note how you coped. Many people find they handled it better than they expected.
How long should I keep the journal?
Two to four weeks usually shows a clear pattern.
References
LaFreniere, L. S., & Newman, M. G. (2020). Exposing worry’s deceit: Percentage of untrue worries in generalized anxiety disorder treatment. Behavior Therapy, 51(3), 413-423.
Borkovec, T. D., Hazlett-Stevens, H., & Diaz, M. L. (1999). The role of positive beliefs about worry in generalized anxiety disorder and its treatment. Clinical Psychology & Psychotherapy, 6(2), 126-138.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
