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Worry Diary + Circle of Influence

A practical worksheet to help you manage worry by identifying what you can control and taking focused, constructive action.

Worry Diary & Circle of Influence | Manage Anxiety & Overthinking Sydney

By recording worries and categorising them into areas of control and influence, individuals can shift from passive rumination to active coping. This approach supports emotional regulation, improves decision-making, and helps reduce the impact of ongoing stress and anxiety.

This resource may be helpful if you experience:

✔ excessive or persistent worry
✔ feeling overwhelmed by uncertainty
✔ difficulty switching off thoughts

✔ organising and clarifying concerns
✔ focusing on what can be controlled
✔ developing practical coping strategies

Need additional support?

Our psychologists provide evidence-based therapy in Gladesville, Sydney and via telehealth across NSW

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