or select a specific topic
1 of 4

What is your brain telling you right now?

Write it out exactly as it sounds in your head.

2 of 4
Pause.
Your brain may be jumping to the worst-case scenario.
What's making this feel true right now?
3 of 4

What might you be ignoring?

Tap a prompt or write your own.

4 of 4

What's the most likely outcome?

Give it a number. How likely do you actually think this is?

50%
Thinking it through...
Reality Check
You're predicting
Most likely outcome
Here's a recommended task to help hack the spiral
Need more support?
If you are having thoughts of wanting to hurt yourself or kill yourself, you can call or text the National Crisis Hotline at 988. If you are in immediate crisis, call 911 or go to the nearest Emergency Room.
Closing the loop

What actually happened?