23 Homework

Part 1. Track Your Thoughts for Belief Clues

• Identify 2–3 moments when anxiety was triggered.
• Write down the thought and ask: “What belief would make this thought feel true?”
  • Optional: Consider an alternate, more flexible belief.
    • Example situation: Child has a meltdown.
      • Thought: “What if something’s wrong and I missed it?”
        • Underlying Belief: “If I don’t catch a problem early, I’m a bad mother.”
          • Alternate Belief: “Parenting is full of uncertainty; being present matters more than perfection.”

Part 2. Flexible Reframing in Real Time

• Pause when noticing anxious thoughts and ask:
  • Is this 100% true?
    • What would I tell a friend in this situation?
    • Is there a more compassionate/flexible perspective?
  • Example: “Worrying doesn’t give control; it causes exhaustion. I can care without rehearsing every disaster.”

Part 3. Reflect in Writing (Optional)

• Choose one situation where you applied flexible thinking and write a brief reflection:
  • What happened?
  • Underlying belief?
  •  Response?
  • How it felt afterward?

Part 4. Prepare for Next Session

• Notes on 1–3 thoughts tracked with underlying beliefs.
• Any attempts at flexible reframing.
• Questions or reactions to the process.
• Observations from PMR practice, worry time, and journaling.
• Workbook Reading: Review Session 5