Expanding Your Perspective:

You may notice patterns here that connect to wider themes in your life, particularly around anxiety, self-esteem, or relationships. There’s no need to reach conclusions. Simply allowing yourself to observe with curiosity can, in itself, begin to create space.

1. Noticing the Pattern

Think of a situation where you’ve felt stuck recently.

• What happened?

• What thoughts came up?

• What did you feel in your body?

2. The Familiar Story

What did your mind tell you about this situation?

• What assumptions did you make?

• What felt certain or unquestionable?

3. Gently Widening the Lens

Without forcing anything, see if you can explore:

• Is there another possible explanation?

• What might someone else see in this situation?

• Is it possible that more than one thing is true?

4. Understanding the Pattern

• When have you felt something similar before?

• What might this response be trying to protect you from?

5. A Different Response

• If you weren’t guided by this usual pattern, what might you do differently?

• What would a more compassionate response to yourself look like?

6. A Small Shift

You don’t need to change everything at once.

• What’s one small way you could respond differently next time?

Closing Reflection

You might notice that simply pausing to reflect has already shifted something, however subtly. Cognitive flexibility often begins in these small moments—where a familiar thought or reaction is held a little more lightly, or seen from a slightly different angle.

If this process brings up questions, uncertainty, or something that feels difficult to hold alone, that’s often a sign that the pattern has deeper roots. Exploring this within a therapeutic space can help make sense of it in a way that feels more contained, supported, and meaningful.