She Rocks the Spectrum

Examining a Stressful Thought

A structured way to take one painful thought about another person and look at it directly — instead of through it.

Most of what we suffer about isn't what happened. It's the sentence about what happened that we've been rehearsing in our head for hours, weeks, sometimes years. 'He doesn't respect me.' 'She lied to me.' 'They never listened.' The original event happened once. The sentence happens every time you remember it.

The point of this worksheet is not to talk you out of your thought. Your thought might be accurate. The point is to slow you down enough to look at the thought directly — to test what believing it does to you and whether other readings of the same situation are also true.

Step 1 — The Situation

Who is the person at the center of this?
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What specifically happened? Stick to observable facts — what they did or said, where, when. Save your interpretation for the next step.

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Step 2 — The Thought

Now write the one painful sentence your mind keeps returning to about this person. Short. One sentence. Use the exact words your mind uses, not the polished version.

The thought:
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Step 3 — Four Questions

Is it accurate?

Forget for a moment whether you want it to be true. Setting aside what you feel, would a careful, fair observer who watched everything say this sentence is accurate?

Reflection:

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Can you be sure?

Can you be absolutely certain that the thought is correct — that it captures the truth of what this person did and why they did it? What would you need to know to be sure?

Reflection:

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What does believing it cost you?

When you hold this thought, what happens to your body? Your mood? Your behavior toward this person? Your behavior toward other people? Your sleep? What does it cost you to keep believing it?

Reflection:

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Who would you be without it?

If you couldn't think this thought — if it just wasn't an option — who would you be in this situation? What might you notice instead? How might you act?

Reflection:

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Step 4 — Three Alternative Readings

Now take the original thought and write three different readings of the same situation. None of them have to be 'positive.' They just have to be other possibilities that are also consistent with what happened.

Alternative reading 1:
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Alternative reading 2:
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Alternative reading 3:
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When I sit with each alternative, which one is also true? Which one is more true than the original?

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Step 5 — What Now

Given everything above, what — if anything — do I want to do differently in this situation?

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Important: This worksheet is for examining ordinary painful thoughts about ordinary difficult people. It is not the right tool for working through the impact of abuse or chronic harm. If you've been seriously hurt by the person in question, working through this with a trauma-informed therapist is wiser than working through it alone.

Inspired by: Inspired by the tradition of structured cognitive inquiry, most associated with Byron Katie's The Work and rational-emotive behavioral therapy (Ellis). The questions, framing, and three-alternatives format above are our own adaptation.

A gentle note: This worksheet is a learning tool, not treatment. If what comes up for you feels too big to hold alone, please work with a qualified clinician.