The ObservatoryThe worry log
A standing tool: catch the worry when it comes, sort out what you can influence, and park the rest for a set time instead of ruminating all day.
How it works
- CaptureListWrite
- SortChooseWrite
- ParkChooseWrite
Worry that is allowed to spin freely feels like problem-solving but is mostly repetition. The first step is getting it down on paper, and then it stops pretending to be work.
Tool in 3 steps, about 8 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Borkovec et al., Behaviour Research and Therapy (1983): stimulus control for worry; a limited worry period reduced rumination. The technique is part of modern CBT for GAD. If worry that disturbs sleep or daily life persists for a long time: seek care; the tool does not replace treatment.
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
Think the thought through
Worry always bails out at the worst part and leaves you there. This time you follow the thought all the way, until it loses its force.
Exercise10 minThinking traps in the wild
Learn to recognize catastrophizing, all-or-nothing thinking and mind reading before they get a grip on you
Exercise8 minWaiting for news
A way to get through uncertainty you can't influence (a test result, an application, news that is taking its time) by separating the waiting from the worry inside it