Lesson 2 of 9
Check the facts
About 5 min
The goal
Practice separating what actually happened from the story your brain told about it.
Do it step by step
- 1
Pick a recent moment when a big feeling arrived fast.
- 2
Write the facts only: what a camera would have seen and heard.
- 3
Write the interpretation: what you assumed it meant ("they hate me," "I ruined it").
- 4
Ask: are there other possible explanations? List two, even if you don't believe them yet.
For parents
If your teen shares one, resist saying "see, it was nothing." The feeling was real either way — the facts just guide the response.
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