Look at something more closely
These exercises draw on cognitive behavioural approaches. They aren't a diagnosis or a treatment — they're a structured way of noticing what happened, what you thought, and what else might be true.
A few minutes, with some structure
A few minutes, with some structure
Three questions, in order: what you're feeling, why it might be there, and one small thing you could do next. Every part is optional and nothing leaves this device.
BeginWhat's been coming upGuided reflections
Understanding what happened
Explore what happened and how it affected you.
5 min · BeginLook at the thought again
Look at a thought from another perspective.
8 min · BeginPlusThinking patterns
These are patterns many people notice in their own thinking. They aren't faults, and recognising one doesn't mean anything is wrong with you.
All-or-nothing thinking
You may notice this pattern when things seem to fall into only two categories — a success or a failure, good or bad, with little in between.
Catastrophising
You may notice this pattern when your mind moves quickly to the worst possible outcome and treats it as likely.
Mind reading
You may notice this pattern when you assume you know what someone else is thinking, without them having said it.
Fortune telling
You may notice this pattern when a prediction about the future feels like a fact.
Overgeneralising
You may notice this pattern when one event becomes a rule about how things always go.
Personalisation
You may notice this pattern when you take responsibility for something that had many causes.
Should statements
You may notice this pattern when rules about how you or others ought to be create pressure or guilt.
Emotional reasoning
You may notice this pattern when a feeling is taken as evidence that something is true.
Your reflections are personal. You choose what you write, what you keep and what you share.