Part 2 of 3 · Checking thoughts
Make room for the facts
When a thought sounds certain, it is tempting to look only for details that agree with it.
Include both sides
Pick a specific thought. What observable details support it? What details complicate it? A guess about someone else's motives is different from something they actually said.
Fair is enough
A useful alternative can acknowledge difficulty and uncertainty. You do not need to persuade yourself that everything is fine. When the evidence points to a real problem, support or practical action may matter more than a new interpretation.
What it looks like
Nina's application was declined. ‘I will never find work’ leaves out interviews she has been offered. A fuller statement is ‘This application ended here; I don't know the outcome of the others.’
Try it now
For one manageable thought, name a supporting detail, a complicating detail, and an honest alternative. You can use the thought-record tool. It is okay if your feeling does not change.
This is skills education, not a substitute for professional care. You can pause any exercise. Need support?