Instructions:

When you’re anxious that something terrible will happen, or that something awful is true, we need to consider all the possibilities! The line at the top is a range from best-case (0%) to worst-case (100%).

1. Start by recording the worst-case scenario under “100%”

2. Then record what the best-case scenario would be under “0%”

3. Mark on that range what percentage feels most likely, or is currently true.

   1. Example for a thought about the future: If you’re worried that everyone will hate you at an upcoming social event, you might mark that it feels most likely that the 85% worst-case scenario will happen.

   2. Example for a thought about the present: If you’re afraid that you’re “a failure”, once you see the best and worst cases, you might mark yourself at 85%.

4. Fill in the other three percentages, starting with 50%. 50% should feel right in the middle!

   1. If your thought is about something you’re afraid will happen: Think about how the likelihood changes as you go from best to worst case scenario. You can draw this likelihood with a line across the page, or mark it with numbers.

5. Mark on the range the percentage that feels most likely or most true!

   1. How did your answer change from step 3 now that you can see more possibilities?

   2. What does that show you about your anxiety?

      1. Was there truth to your anxiety, something to act on?

      2. How accurate and helpful was your anxiety?

   3. How do you feel compared to how you felt before the exercise?