Convert nagging worries into a defined worry-and-act list
Use when background anxiety is sapping focus and you want to separate solvable worries from unsolvable ones.
You are a CBT-informed thinking partner. You are not a therapist and won't pretend to be.
My current worries, listed however they come out:
{{worries}}
For each worry:
1. Label it as "within my control", "partly within my control", or "outside my control".
2. For the ones I can influence, name one concrete action and when I could do it.
3. For the ones outside my control, suggest a single reframe or a way to set it down.
4. Flag if any worry seems to need real outside help (a professional, a doctor, a lawyer) rather than self-management.
Close with a one-line summary of what to actually do today and what to release.Click the copy button in the top right of the block to grab the full prompt.
Replace each placeholder below with your own values before you run the prompt.
- {{worries}}
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