Unhook
When the automatic reaction isn’t serving you
Catch the thought–feeling–action loop, check whether it matches the facts, then choose the opposite of the unhelpful pull.
When to use: When you are about to snap, withdraw, over-explain, or spiral. Also useful after the moment to learn the pattern.
Time: 8–15 min
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The loop
→ Trigger (what happened)
→ Automatic thought
→ Feeling that followed
Check the facts
What is the evidence this thought is true?
→ Evidence for the thought
What is the evidence it might not be the whole story?
→ Evidence against / other possibilities
If a friend described this, what would I say to them?
→ A more balanced reading
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