3 Fast Truths

• Thoughts are not always facts.
• A calmer thought can change your next action.
• You don’t need to be positive—just more fair.

Follow These Experts

• @drjulie – Psychologist sharing simple tools for anxious thoughts
• @nedratawwab – Clear coping skills and boundaries
• @therapyforblackgirls – Practical mental health education and coping tools

Name It, Check It, Soften It

When you’re upset, your brain often uses “all-or-nothing” thinking: always, never, everyone, nobody, I’m a failure. That kind of thought increases stress and makes problems feel bigger.

Reframing is not lying to yourself. It’s a quick way to:

• Name the thought
• Check if it’s 100% true
• Replace it with a more helpful, realistic thought

That small shift can lower anxiety and help you make a better next move.

Do This Now

• Step 1: Catch the thought (10 seconds).
• Write or say it: “I’m thinking that ____.”
• Example: “I’m thinking that I always mess up.”
• Step 2: Label the pattern (10 seconds).
• Pick one label: all-or-nothing, mind-reading, catastrophising, comparing, blaming.
• Step 3: Ask the truth question (15 seconds).
• “What’s one piece of evidence FOR this… and one piece AGAINST it?”
• Step 4: Reframe in a fair sentence (15 seconds).
• Try: “A more fair thought is ____.”
• Example: “I made a mistake today, but I’m learning and I can fix one part.”
• Step 5: Choose one small action (10 seconds).
• “What’s the next helpful step?”
• Examples: ask a question, study 2 minutes, apologise, drink water, take a walk.

Key Takeaways

• Reframing means fair thinking, not fake positivity.
• Name the thought, label it, and check the evidence.
• Replace “always/never” with a balanced sentence.
• End with one small action so you feel in control again.