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Inshirahone small thing, well grounded

Worry that will not switch offStep 8 of 8

Lesson 3 of 6 · Anxiety is not weak iman

The one sentence

Write it the way you would say it out loud.

The move

Separating the fear from the verdict

5 minutes or less

  1. Write the thing you have been telling yourself about what this anxiety means about you.
  2. Underline the part that is a description of the fear, and the part that is a verdict on you.
  3. Cross out the verdict. Not because it is kind to, but because it is a separate claim and nothing in the fear establishes it.
  4. Read back what is left. That is the actual problem, and it is a smaller one.

If it does not work

If you cannot tell which part is the verdict, ask whether you would say it about somebody else with the same symptoms. If you would not, it is the verdict.

Write the one sentence

A specific plan works better than a good intention. Fill both halves in your own words.

When
I will
Put it in your calendar

Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.

Kept in this browser only.

Anxiety is not weak iman · Inshirah