In this section you learned some quick and easy ways to address catastrophizing and jumping to conclusions. You were also introduced to thought records as another way to examine your thoughts and see if the information you have available necessarily supports them or if there might be another way of interpreting a situation or event.
Your homework is to practice examining your thoughts and seeing if the evidence necessarily supports the thoughts driving your emotions. The best times to practice these strategies is when you’re experiencing a strong emotion and as close as you can to the actual occurrence, because you’ll have a better chance of remembering what you were thinking and feeling in the moment. They are also really great to do just prior to going into a situation that you’re fearing. Doing them then, allows you an opportunity to identify your concerns, see if the evidence supports them, and then allows you to go into the situation with less worry or apprehension. Again, aim to complete one Thought Record a day. Also, don’t forget to continue to practice mindfulness at least once a day.