Understanding My Reaction
● What am I reacting to?
● What is truly triggering me in this situation.
Exploring Possible Outcomes
● What is the worst thing that could happen?
● What is the best thing that could happen?
● What is most likely to happen?
Evaluating My Thoughts
● Is this thought a fact or opinion?
● Is my emotional reaction proportional to the situation?
● How important is this? How important will it be in six months?
Assessing Harm and Expectations
● Has any real harm been done?
● Are my expectations for this person or situation realistic?
Understanding Perception
● Am I overestimating the danger?
● Am I understanding my ability to cope?
Considering Alternative Views
● Is there another way to look at this ?
● What advice would I give to someone else in this situation?
Staying Present
● Am I ruminating about the past or worrying about the future instead of being
present?
● What actions can I take right now to help me feel better?
Challenging Assumptions
● Am I “mind-reading” or assuming what others might be thinking?
● Am I making assumptions about the future?
Balancing Perspectives
● Just because I feel bad, does it mean things really are bad?
● Am I jumping to conclusions?
● Am I exaggerating others’ positive aspects and putting myself down?
● Am I focusing on negatives and minimizing positives?
