A technique for distinguishing whether the intensity and the kind of an emotion fit the actual situation. If they do not — Opposite Action is applied. If they do — Problem Solving. The client learns to separate a real threat from a catastrophizing interpretation, which makes a precise intervention possible.
Step-by-step guide
- Describe what happened — facts only, no interpretation
- Name your thoughts and interpretation of the situation
- Record the prediction — what you think will happen
- Find evidence for and against your interpretation
- Rate the real likelihood and scale of the threat (in %)
- Conclusion: does the emotion fit the facts? → Problem Solving. Does not fit? → Opposite Action
When to use
- In catastrophizing (predicting the worst)
- In panic disorder
- In social anxiety (mind-reading others)
- In jealousy (suspicions without evidence)
- At the start of any emotion work — assess reality first
Key phrases
Let us check the facts. What happened? What evidence is there for and against your interpretation? How likely is the worst to actually happen — in percent? Does your fear fit reality?
Follow-up questions
If it did happen — could you cope?
What other explanations are possible?
What would you say to a friend in the same situation?
Alternative phrasings
Are you 100% sure that this exactly will happen? How likely is it really?
Try to find three alternative explanations for this situation
Warnings
- ⚠️ In an acute crisis it can be too cognitive — stabilize first
- ⚠️ In PTSD reviewing the facts can retraumatize
- ⚠️ Do not use as an accusation: "It is just in your head"
Source: Linehan, M. M. (1993, 2015). Based on cognitive therapy (Beck, Ellis)
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.