Reality Check

Separate what happened from what your brain decided it meant.

The tiny version

Pause and name what you need right now.

When to try it

Rejected, Embarrassed, Worried, Not good enough.

What you need

A few minutes. No special equipment or purchases required.

What you need to hear

There is no perfect way to do this. Choose what feels manageable.

Try this

Write one observable fact and one assumption. Consider other plausible explanations before responding.

Afterwards

Notice what changed, if anything. Choose one small next step or rest.

Journal prompt

What do I know for certain?

Keep it comfortable

Adapt or stop if this increases distress. This is a reflective activity, not a replacement for professional support.