Step 1: Put your upset mind on paper.

Immerse yourself in the feeling of a situation that is distressing to you and point the finger of blame outward. Identify the thoughts and feelings of this experience and write them down spontaneously. Let your mind express all your beliefs, judgments, and interpretations on the subject without restriction.

Step 2: Question your statements.

Here, it is about questioning your statements from the first step. To do this, you need to ask yourselves the following questions and take the time to answer them as truthfully as possible.

• Is what I am saying true? (Yes or no. If no, move to question 3).
• How can I be sure that it is 100% true?
• When I believe this thought, how do I react? What happens?
• If I did not have this thought, what would happen? Who would I be?

Step 3: Turn your statements around.

This step involves asserting the exact opposite of each statement. By turning your thinking around, you will realize that it works better for you and is probably more honest and accurate than your initial thinking.

Identifying and challenging the thoughts responsible for your suffering and turning them around will significantly improve your relationships with yourself and others and the quality of your life!

To learn more about this method, I recommend reading Bryon Katie’s book, “The Work.”

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