On a blank sheet of paper, draw a simple tree with roots running deep into the ground and plenty of long branches…

After you’re finished drawing your tree, start at the top of the tree and begin to write down the worries that are currently weighing you down across the branches of your tree. Try to place lighter worries on the top and heavier worries on the bottom branches.

As you move to your tree trunk, try to think of evidence, not perceived thoughts or hypotheticals, to support your worries. For instance, if you wrote something like ‘I am worried I will fail my exam’, you might write something like ‘I have not studied as much as I wanted to’ on your tree trunk.

As you fill in your trunk, move to the roots of your tree. Along the lines of your roots, write past events or learned beliefs about yourself that may be the starting place for these worries. For my example of worrying you may fail your exam, you might write something like ‘I am not a good student’ or ‘other people have told me I am not smart’ along your roots.

Once you have finished writing the root causes of some of these worries along your tree roots, go back to the top of the tree. Around the greenery of your tree, write down some coping skills you can use when you find yourself worrying. These can include activities such as listening to music, going to therapy, walking, or journaling.

Then move to the space outside of your tree trunk. Along the sides of your trunk, write down people and places who support you and your mental health in a positive way.

Along the surface or grassy area above your roots, finish your anxiety tree by writing about 4 positive affirmations or beliefs about yourself that you know to be true.