1) Catch
Write the thought. Note trigger, body feelings, urge (e.g., avoid, scroll, snap).
Thought Reframing
We can’t stop thoughts appearing — but we can change how we respond.
2) Think
- What’s the evidence for/against?
- Is this all-or-nothing or mind-reading?
- What would I say to a friend?
3) Do
Choose a helpful micro-action (2 minutes) that moves you toward values.
Thinking Traps
- All-or-nothing, catastrophising
- Over-generalising, should/oughts
- Mind-reading, fortune-telling
Reframe Examples
- “I always fail” → “I struggled last time; I can try a smaller step.”
- “It must be perfect” → “Done at 80% beats stalled.”
- “They’ll judge me” → “I can’t know; I’ll ask one clarifying question.”
Grounding
5-4-3-2-1: notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
Try a 2-minute calmImportant Note
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For non-emergency concerns, consider speaking with a qualified health professional or one of the support services listed on our site.