Facts or Prediction?
Slow down an anxious thought and separate what is known, what is being predicted, and what still needs more information.
A thought can contain facts and forecasts.
This practice is not about proving that everything will be fine. It helps you see which parts of a thought are supported by current information and which parts are possibilities.
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Respond to what is known now.
A prediction may feel convincing without being established as a fact. You can make room for uncertainty while choosing a reasonable next step.
Do not use this exercise to dismiss evidence of immediate danger, abuse, discrimination, medical concerns, or another genuine safety issue. Seek appropriate support when action is needed. This educational tool does not provide diagnosis or individualized treatment.