An anxious prediction can sound like a fact. Choose a recent, manageable example and look at it with curiosity. The aim is a fairer view that includes risk, resources, and uncertainty rather than a forced positive statement.
Make the prediction specific
Write what you expect to happen, where, and when. "They will dislike me" is hard to examine; "If I ask a question in this meeting, someone will criticize me" gives you something clearer to explore.
Build a balanced response
Consider what supports the prediction, what complicates it, and what you could do if the feared event happened. A balanced response might be, "Someone could disagree, and I can ask for clarification or take a pause."
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
- The situation and the prediction my mind is making
- Evidence that supports the prediction and evidence that complicates it
- If it happened, what resources or responses could I use?
- A fairer statement I am willing to try