This is the long one, and the one the others are built on. Work it slowly. One spiral at a time — don’t try to solve your whole life on one sheet.
01
catch it
What happened?
just the facts — what a camera would have recorded.
What did your brain say it meant?
Where did you feel that in your body?
02
name the shape
Almost every spiral is one of a few shapes. Tick any that fit. Naming it takes some of its power — it stops being the truth and starts being a habit.
- fortune telling — I already know how this ends
- mind reading — I know what they think of me
- all or nothing — it’s perfect or it’s ruined
- catastrophising — the worst case is the likely case
- personalising — this is about me
- shoulds — I ought to be further along than this
- discounting — the good thing doesn’t count
03
test it
What’s the worst you’re picturing?
How likely is that, honestly?
012345678910
never happeningcertain
What’s the evidence it will happen?
What’s the evidence it won’t?
take longer on this one than the last one.
What usually actually happens, in your experience?
04
and if it did happen
Often the real fear isn’t that the thing will happen. It’s a quiet belief that you couldn’t survive it. Test that too.
If it did happen, what’s the first thing you’d do?
How much would it matter in a week? A year? Five?
05
redirect
Not a positive thought — a truer one. If you don’t believe the new sentence, it won’t hold. Aim for accurate.
the thought that was running me
what’s actually true, as best i can tell
What would you say to a friend who told you the first one?
say that to yourself, in those words.
06
one small thing
What’s one thing you can do in the next hour?
small enough that you’ll actually do it.
Please read: this is a self-help worksheet, not therapy and not
medical care. It won't fix everything and it isn't meant to. If you're struggling
with your mental health, please talk to a doctor or a therapist — and keep doing
that alongside anything you do with me. If you are thinking about hurting yourself, please don't use a worksheet — contact a crisis line right now. In the US you can call or text 988. Elsewhere, your local emergency number.