The What If Ladder Worksheet is an evidence-based digital resource designed to directly combat catastrophising and generalised anxiety. This activity uses the visual metaphor of a ladder to teach children that worries often grow bigger the higher they climb—but they can be brought back down to reality.
 
This structured, four-step tool is a core technique in Cognitive Behavioural Therapy (CBT), helping children:
 
Spot the Climb: Identify their initial "What if?" thought (the bottom rung).
Challenge the Climb: Write down the worst possible version of the worry (the top rung).
Find the Reality: Question the thought's believability and look for realistic solutions.
Balance the Thought: Replace the anxious thought with a calmer, more helpful, or balanced thought.
 
This worksheet is an essential tool for parents and practitioners supporting children who frequently jump to negative conclusions or experience high anxiety. It equips them with the ability to pause, question their fears, and build emotional resilience.
 
Why It Works
Directly Targets Catastrophising: The visual escalation (up the ladder) mirrors the anxious mental process, making it easy to identify.
Rational Assessment: It forces children to explicitly state the worst-case scenario, which often highlights how unlikely or manageable it actually is.
Promotes Balance: The process of stepping back down the ladder encourages the brain to find a more realistic, supportive thought.
Actionable CBT Skill: Provides a simple, repeatable tool they can use independently when anxiety begins to spike.
 
Benefits for Children
Reduce the frequency and intensity of "What if?" worries.
Build resilience against escalating anxiety and fear.
Learn to question unhelpful, automatic negative thoughts.
Strengthen emotional regulation by replacing fear with logic.
Gain control over the cycle of anxious thinking.
 
What’s Included (A4 Digital Download)
What If Ladder Worksheet (PDF): A4, printable, illustrated CBT activity.
 
Note: This worksheet is designed to be a supplementary tool for emotional literacy and is not a substitute for professional therapeutic assessment or treatment.