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Self-help program

5. Learn to challenge yourself

In this exercise, you’ll learn to recognise and question your thought patterns which maintain anxiety. Recognising and questioning them can help you reduce excessive worrying.

In order to find the motivation for change, you can start by reading a few general instructions.

Exercise: Evaluating the likelihood of worries coming true


You will learn to examine your worries in a more accurate manner and to evaluate them from a new perspective.


One common misconception is the so-called jumping to conclusions. Choose something that is worrying you at this moment. Then think about the answers to the following questions.

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