Self-Paced / Optional

Check the Facts Flow

Notice a strong feeling, separate what happened from your interpretation, and consider what you know before choosing a next step.

Anxiety & Worry

Beginner

Self-Paced / Optional

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Overview

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When to Use

When you want to consider a different interpretation of a difficult event.
When a strong emotion makes it hard to separate observations from assumptions.
When you want to leave an interpretation open while choosing support.

How to Use

1
Note what happened, your interpretation and what you know.
2
Choose a supported, partly supported or other-possibilities branch, or leave it open if unsure.
3
Consider whether the available facts support your interpretation, while leaving room for uncertainty.
4
Choose a small next step or pause; seek support or precautions whenever needed.

A strong feeling deserves attention even when its cause is uncertain. Distinguishing an observation from an interpretation can make room for alternatives, without requiring you to dismiss your feeling or prove danger before acting.

The flow offers supported, partly supported and other-possibilities branches; you may leave the decision open. Use what you know to choose a small next step, support or precaution, and skip any prompt.

Optional and private. Feelings are real, even when the situation is uncertain. You do not need to prove danger before seeking support or taking precautions. Pause or skip any step. If feelings are hard to bear, talk with someone you trust or a health professional. In immediate danger, contact local emergency services if possible.