Worksheet to accompany
Nervous Energy
H A R N E S S T H E P OW E R O F YO U R A N X I E T Y
by Dr. Chloe Carmichael, PhD
WORRY TIME
1. List all of the things that are worrying you in your “Worry List”. The sample worksheet below has six spaces,
but this is just for design purposes—feel free to list as few or as many topics as you wish!
2. S
chedule a “Worry Time” to worry about the things in your “Worry List”. Try experimenting with a few
different lengths and frequencies of time, as well as time of day and/or evening.
Worry Time scheduled for
_________(date)_________from _______A.M./PM. till _______A.M./P.M.
3. Evaluate the effectiveness of the Worry Time lengths, frequencies, and dates/times you selected. Do you need
more/less time for Worry Time? Do you find Worry Time is more effective for you in the morning? In the
evening? On the weekends or during the week?
4. Once you find the most effective or convenient time, consider entering Worry Time as a recurring calendar
event so you don’t have to worry about when/where to do it anymore!
Checkmark here once
you consider this item at
worry time for this item
WORRY
These worksheets are to accompany the book Nervous Energy: Harness the Power of Your Anxiety by clinical psychologist
Dr. Chloe Carmichael, PhD. These worksheets are not intended to replace psychotherapy or any other medical treatment.
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