Help me reframe
When you feel yourself catastrophising, take 60 seconds to pause and reality-check what's actually happening, versus what your anxious brain is saying.
What's causing you to spiral?
Your brain is telling you a story. Let's get it out of your head and onto the page.
Take a step back
If your close friend came to you with this exact worry, what would you say to them?
Be kind, realistic and objective – the way you'd talk to someone you care about.
What's the more balanced truth?
Now apply that same compassion to yourself. What would be a fairer, more realistic way to see this situation?
You challenged the spiral!
Here's what changed for you:
Your anxious brain said
The more balanced truth
These tools are for general wellbeing support and are not a substitute for professional medical, psychological, or mental health advice. If you're experiencing pain, discomfort, or have ongoing health concerns, please contact a qualified healthcare provider. In a mental health crisis, call Lifeline 13 11 14.