The client is asked to deliberately worry as intensely as possible for 5–10 minutes, and then to stop. The experiment demonstrates: worry is controllable (disconfirms the belief in uncontrollability) and intense worry does not lead to a catastrophe (disconfirms the belief in dangerousness).
Step-by-step guide
- Explain the aim: to test beliefs, not to cause discomfort
- "Worry as hard as you can about [a topic] for 5 minutes. I will tell you when to stop"
- After 5 minutes: "Stop"
- "What happened? Were you able to stop? Did you go mad?"
- Discuss in the light of meta-beliefs about dangerousness and uncontrollability
When to use
- GAD, with strong beliefs about the dangerousness and uncontrollability of worry
- When verbal challenge is insufficient — direct experience is needed
Key phrases
You have just worried as hard as you could and you were able to stop. What does this say?
Follow-up questions
You were sure you would go mad. Have you?
Alternative phrasings
If worry is so dangerous — what happened in these 5 minutes?
Warnings
- ⚠️ Do not use during acute panic or with suicidal thoughts
- ⚠️ Obtain the client's consent in advance and explain the aim
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.