Separate Fear from Fact
When destabilized, the mind fills gaps with narrative.
This tool helps you separate interpretation from reality.
1. Catastrophizing
Distortion: Assuming the worst possible outcome.
Interrupt: What is most likely — not most frightening?
2. Mind Reading
Distortion: Assuming you know what others think.
Interrupt: What has actually been said — explicitly?
3. Overgeneralization
Distortion: Using “always” or “never” based on limited incidents.
Interrupt: What is consistently true across time?
4. Emotional Reasoning
Distortion: Believing emotions equal facts.
Interrupt: What objective evidence exists?
5. Black-and-White Thinking
Distortion: Seeing only extremes.
Interrupt: What are the shades of gray?
6. Self-Criticism
Distortion: Equating a mistake with identity.
Interrupt: What would I say to a friend in this position?
7. Control Fallacy
Distortion: Assuming everything is outside your control — or entirely your fault.
Interrupt: What is actually within my influence right now?
8. Personalization
Distortion: Interpreting neutral events as personal.
Interrupt: What evidence suggests this is not about me?
9. “Should” Statements
Distortion: Treating preferences as moral absolutes.
Interrupt: Is this realistic — or self-punitive?
Closing Anchor
Do not jump to believe fear.
Measure → Separate → Stabilize → Decide.
Life.Understood.
Gerald Alba Daquila
©2026 geralddaquila.com
Life.Understood. 