About this quote

How you describe a situation to yourself changes how it feels. Your thinking habits can inflate small problems or shrink them down to manageable size. When worry takes over, pick one solid fact that contradicts the worst story in your head and hold on to it. Say or write that fact until your actions stop following the panic and start following clearer judgment.

When to use it

• At work before a performance review, I tell myself one specific success from the quarter so I don’t assume the worst.
• Studying for finals, I write down a past exam question I solved correctly to break the spiral of 'I can’t do this.'
• Before a long run after a bad week, I focus on one mile at a time and remind myself I’ve finished tough runs before.
• After a sharp argument with my partner, I note one caring thing they did recently so I don’t escalate the fight.