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Mindfulness CBT for Anxiety Relief

This document provides resources for an online mindfulness-based cognitive behavioral therapy (CBT) program for depression and anxiety. It includes a worksheet to help challenge beliefs about worry and rumination. The worksheet lists both positive and negative beliefs and provides questions to help evaluate the evidence for each belief. It encourages experimenting by reducing worry and rumination to test the consequences and determine if beliefs are supported. The goal is to identify and dispute unhelpful beliefs to improve mood and reduce anxiety.

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kicaanu
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319 views2 pages

Mindfulness CBT for Anxiety Relief

This document provides resources for an online mindfulness-based cognitive behavioral therapy (CBT) program for depression and anxiety. It includes a worksheet to help challenge beliefs about worry and rumination. The worksheet lists both positive and negative beliefs and provides questions to help evaluate the evidence for each belief. It encourages experimenting by reducing worry and rumination to test the consequences and determine if beliefs are supported. The goal is to identify and dispute unhelpful beliefs to improve mood and reduce anxiety.

Uploaded by

kicaanu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Online courses for Anxiety and Depression

WWW.THISWAYUP.ORG.AU

Mindfulness-Based CBT Program


for Depression and Anxiety
Resource
Challenging Beliefs about Worry and Rumination
Challenge Beliefs about Worry and Rumination Worksheet

You can use this Worksheet to help you to challenge your positive and negative beliefs about worry and rumination

My beliefs about worry and/or Evidence/ Challenging Beliefs Responses to Belief Challenging Consequences of Testing Beliefs
rumination Questions
(Use the questions below to help you challenge these beliefs) (Create experiments to test your
(Tick one positive and one negative belief to (Answer questions from the left column beliefs and write down what
challenge or pick another belief to challenge) to challenge the beliefs) happened here. See Lesson
Summary p. 8, 9 & 18 for examples)

Negative Questions to Challenge Negative Beliefs about Worry/Rumination

 Worry/rumination is harmful and will  Has the negative prediction ever happened before (e.g., did you go mad
make me sick or go crazy because you worried too much)?
 My worry/rumination is uncontrollable  Are there alternative explanations?
 Worry/rumination means I am a weak  Are there any examples of times when this didn’t happen?
person  Are there times when I didn’t worry or ruminate and the event I feared still
 My worry/rumination is harmful to happened (e.g., I still got sick)?
others  What is the evidence that I will lose control from worrying or ruminating?
 Worries are realistic and likely to happen  Even if it does happen, would it really be that bad? Could I cope?
 Other____________________________  When have I been able to control/delay my worry/rumination? How did I do
it?
 When I think of those I admire and respect, do they worry or ruminate at
Positive all? If so, do I think they are weak because they worry or ruminate?

 Worry/rumination motivates me to Questions to Challenge Positive Beliefs about Worry/Rumination


check on my health
 Worry/rumination helps me prepare for  Were there times when I didn’t worry or ruminate and everything was ok?
all possibilities  How do I show that I am a caring person if I don’t worry or ruminate?
 Worry/rumination helps me solve  Did worry really stop the negative event from happening?
problems  Have I been able to cope before when I didn’t worry or ruminate?
 Worry /rumination helps me to cope  Are there any more effective strategies to deal with my mood or anxiety?
 Other____________________________  Besides worry/rumination, what else helps me solve my problems,
understand my feelings, and get things done?

WWW.THISWAYUP.ORG.AU

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