What is worrying you right now?

Let's catch the spiral early. What upsetting thought or news is on your mind?

Let's stick to the facts.

Strip away the assumptions. What do you know for absolutely sure right now?

What is the story you are telling yourself?

Our fears flow from stories our minds concoct about the future. What story are you creating about those facts?

Name the feeling.

Am I afraid, angry, sad? Naming the feeling tends to lessen its grip.

The Positive Alternate Story

If things actually went well, what might happen? Let's write a positive prediction.

The Reality-Based Story

I don’t know what the future holds. Odds are it will be different from whatever I imagine now. Struggle is part of life.

Preparation or Avoidance?

Is this worry helping you prepare for something actionable, or avoiding a difficult reality?

The Release

Every time you disappear into a story about what might happen, you miss what is already here. This is your life. Right now. And it’s more than enough.