About You

60 Second Reality Check

During times of stress, it's quite common to experience moments of very strong, upsetting feelings. But just a minute can help you regain perspective and reduce distress. As soon as something triggers a very strong feeling of irritation, sadness, fear, or anger, take 60 seconds to go through the following list.

  • Does what happen really matter to me?
  • In the grand scheme of things, how big a deal is it?
  • Is it likely to seem like a catastrophe in 24 hours? A week?
  • If I react now, will it probably help or make maters worse?
  • Would it make sense to take time to think through the situation, then decide how to react?
  • Are my thoughts/actions helping me or hurting me right now?
  • Is what I'm telling myself about the situation accurate or might I be jumping to conclusions?

As you answer the questions, don't try to talk yourself out of feeling the way you do. Instead, reflect on how you really see the situation. By avoiding an impulsive, stress induced creation, you can choose a wise response.

Adapted from "Every Session Counts: Making the Most of Your Brief Therapy"; Preston, Varzos, and Liebert