PROTOCOL
Belief work
Notice an automatic thought and build a more useful interpretation.
Steps
- Write the situation in one sentence.
- Write the automatic thought without censoring it.
- Separate fact from interpretation.
- Ask: what is a gentler but still realistic version of this thought?
- Choose one small action consistent with the new interpretation.
Safety
- This does not replace therapy. If the exercise increases distress, stop and seek support from a trusted person or qualified professional.