Notice the Belief.

Explore what a situation meant to you, how you felt and responded, and another way to see it.

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NOTICE THE BELIEF

What happened?

NOTICE THE BELIEF

What familiar belief might be showing up?

Use a belief we identified together. If unsure, write the thought that showed up.

NOTICE THE BELIEF

How did I feel and respond?

Include emotions, body sensations, urges, and what I did or avoided.

NOTICE THE BELIEF

What other belief could fit what happened?

Use the alternative we explored together, or adapt it to this situation.

NOTICE THE BELIEF

If I saw it this way, how might I feel or respond?

It is okay if the feeling stays the same.

NOTICE THE BELIEF

What did I notice afterwards? (Optional)

Include what happened or what I learned — even if the feeling stayed.

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