EXPERIMENT
Belief work
Daily separation of facts from interpretations may reduce the intensity of automatic beliefs.
Daily action
Write one situation, the automatic thought and an alternative interpretation.
Day plan
- Day 1: notice one automatic thought.
- Day 2: separate fact from interpretation.
- Day 3: name the emotion without judging it.
- Day 4: find a gentler interpretation.
- Day 5: ask what evidence supports and challenges the thought.
- Day 6: choose a small action consistent with the new thought.
- Day 7: summarize the most common pattern.
Safety
- Stop if the experiment makes your condition or safety worse.
- Do not treat the result as a diagnosis.
- In a crisis, use local emergency or crisis support.
How to summarize
At least 5 completed belief cards within 7 days.