Use it when Learn your patterns on a calm day. Use the quick reset when a stress thought hits.
It is done when You have named the fear you predict most, and put one thought at a distance.
The page
Print this, or copy the prompts onto paper. A page you half-filled counts as filled.
- Thoughts that turn up when you are stressed
- The thing you most often predict will go wrong
- Your usual pattern, from the ten in Chapter 3
- A more accurate version of it
- Write a hard thought like this: “I am having the thought that…”
Check what stayed 2 questions
Answer in your own words, out loud or on paper. Nothing is scored, nothing is marked, and nothing is stored — this is for noticing what you have, not for anybody to grade.
WB 1.3 — The Thought. When do you build this page, and when do you use it?
What the material says
Learn your default patterns during a calm state. Use the quick reset in the moment a stress thought hits.
WB 1.3 — The Thought. What does finished look like on this page?
What the material says
You have named your most common fear prediction and practised one thought at a distance using the defusion format.