Practical guide
A small check-in
You have read the same message again. You are still trying to work out what it means. Before spending more time on it, you can try this once.
Three short questions
- What am I feeling? One ordinary word is enough. Worried, embarrassed, angry, sad. You do not have to name it perfectly.
- What am I about to do? Check again, send another message, withdraw, or keep replaying it.
- What would I like to do next? Choose one small action you can take while the uncertainty is still there.
You can stop after a minute and return to your day. If the exercise becomes another way to check until you feel certain, set it aside.
How a tool fits into therapy
In therapy sessions, we can look at a recent moment together and decide whether a practice is useful, needs changing, or is adding more work. A worksheet is one possible part of that conversation.
This is a general reflection exercise, not a diagnostic test or a validated treatment on its own. Your answers are for you; this website does not collect them.