•
	
What	anxious	thoughts	am	I	having	(or	did	I	have)	about	this
scenario?
He	doesn’t	like	me.
He’s	going	to	give	me	less	work	and	make	me	unessential.
I’m	going	to	be	rendered	useless	at	work.
•
	
How	might	my	thoughts	be	distorted	(label	“errors	in	thinking”)?
Catastrophizing
Overgeneralizing
All-or-nothing	thinking
•
	
What	does	it	mean	about	me	as	a	person	if	my	most	fearful	thoughts
are	true?
I’ll	lose	my	job.
I’ll	be	embarrassed.
I	won’t	meet	work	goals.
People	will	know	I’m	incompetent.
•
	
What	core	belief	was	triggered?
Helplessness
•
	
How	can	I	test	out	my	core	belief	to	see	if	I’m	missing	some
information?
The	next	time	my	boss	is	short	with	me,	I	won’t	withdraw	but	instead	will	ask	questions
about	what	he’s	looking	for	to	see	if	I’ve	missed	anything.
What
	
Are	You	Worried	About?
Worry	impacts	our	emotions	in	a	big	way.	It	influences	what	we	do	and	how
we	feel	physically.	We	can	come	to	exist	in	an	exhausted,	tense-muscled	state.
This	hyperarousal	leads	to	irritability,	difficulty	sleeping,	and	eventually,	even
depression.