Check the Facts

Identify the emotion you're feeling and what triggered it.

Describe the facts of the situation — just the observable, verifiable facts. Not your interpretation.

Write down your assumptions and interpretations about the situation.

Ask: 'Is my interpretation the only possible one? What other explanations are there?'

Ask: 'What is the realistic probability that my feared outcome will actually happen?'

Ask: 'If the worst happens, can I cope? Have I survived difficult things before?'

Decide: does the emotion fit the actual facts, or is it based on an inaccurate interpretation?