Thought-loop reflection
Separate what happened from what you are guessing. Find one next step.
01 / Name the loop, briefly
One sentence is enough. Avoid writing a full replay of the event.
The thought I keep returning to
02 / Facts versus guesses
Facts are things you observed directly. Guesses are interpretations, predictions or other people’s thoughts you cannot know. Example: “No reply today” is an observation; “They are angry with me” is a guess.
What I actually observed
What I am guessing / predicting
03 / Is there an action available?
An action is something within your control, not a way to force certainty. Circle: YES / NOT NOW / NO. If yes, make it small. If not now, give it a time to revisit; if no, name what you can leave unresolved.
One next step OR what I can leave unanswered
When to act / revisit (if useful)
04 / Return to the present
Choose one ordinary, low-demand activity: drink water, look around the room, or return to a familiar task. You do not need to solve the thought before moving on.
What I will do for the next few minutes
A self-reflection sheet, not therapy, diagnosis or crisis support. You may leave any prompt blank. If writing makes things feel worse, pause and seek appropriate support.
