Name a low-intensity feeling more precisely without turning the label into a diagnosis

Reset: Re-read this authored instruction — “Write one sentence describing only what happened in an event rated 0–4 out of 10. Leave out interpretations for now.” — and its success check, then attempt only this step.

1. Possible snag: Choose an intense or traumatic event to make the exercise meaningful.

   Correction: Write one sentence describing only what happened in an event rated 0–4 out of 10. Leave out interpretations for now.

Stop / get help: Stop if intensity rises above the agreed level, the event becomes traumatic, the learner feels detached or unsafe, or urges involve self-harm or harm to others.

Reset: Re-read this authored instruction — “List up to three sensations such as warm face, tight jaw or light chest. Add “none noticed” if that is accurate.” — and its success check, then attempt only this step.

1. Possible snag: Call a sensation proof of a diagnosis.

   Correction: List up to three sensations such as warm face, tight jaw or light chest. Add “none noticed” if that is accurate.

Stop / get help: Stop if intensity rises above the agreed level, the event becomes traumatic, the learner feels detached or unsafe, or urges involve self-harm or harm to others.

Reset: Re-read this authored instruction — “Complete “In that moment, it seemed…” with the meaning or evaluation you gave the event.” — and its success check, then attempt only this step.

1. Possible snag: Mix the factual event and judgement into one unquestioned claim.

   Correction: Complete “In that moment, it seemed…” with the meaning or evaluation you gave the event.

Stop / get help: Stop if intensity rises above the agreed level, the event becomes traumatic, the learner feels detached or unsafe, or urges involve self-harm or harm to others.

Reset: Re-read this authored instruction — “Write what you felt pulled to do—approach, avoid, argue, hide, repair, rest or something else—without acting on it.” — and its success check, then attempt only this step.

1. Possible snag: Treat “I wanted to leave” as an instruction that leaving was correct.

   Correction: Write what you felt pulled to do—approach, avoid, argue, hide, repair, rest or something else—without acting on it.

Stop / get help: Stop if intensity rises above the agreed level, the event becomes traumatic, the learner feels detached or unsafe, or urges involve self-harm or harm to others.

Reset: Re-read this authored instruction — “Choose a broad family, then compare two or three nearby words. Write one reason for and one reason against each.” — and its success check, then attempt only this step.

1. Possible snag: Pick the most dramatic word on the list without comparing neighbours.

   Correction: Choose a broad family, then compare two or three nearby words. Write one reason for and one reason against each.

Stop / get help: Stop if intensity rises above the agreed level, the event becomes traumatic, the learner feels detached or unsafe, or urges involve self-harm or harm to others.

Reset: Re-read this authored instruction — “Add a second word if a different part of the event fits it, or write “uncertain between…” when evidence is mixed.” — and its success check, then attempt only this step.

1. Possible snag: The result from “Add a second word if a different part of the event fits it, or write “uncertain between…” when evidence is mixed.” does not yet meet this declared check: The final description preserves mixture or uncertainty instead of forcing certainty.

   Correction: Return to the start of “Allow a mixture or uncertainty”, reduce complexity or pace, and repeat only the part needed to satisfy: “The final description preserves mixture or uncertainty instead of forcing certainty.”

Stop / get help: Stop if intensity rises above the agreed level, the event becomes traumatic, the learner feels detached or unsafe, or urges involve self-harm or harm to others.

Reset: Re-read this authored instruction — “Select one small action based on needs and values, not on the label alone—for example ask a question, take a break or do nothing.” — and its success check, then attempt only this step.

1. Possible snag: The result from “Select one small action based on needs and values, not on the label alone—for example ask a question, take a break or do nothing.” does not yet meet this declared check: The chosen action is low-risk, reversible and distinct from the urge.

   Correction: Return to the start of “Choose a safe response”, reduce complexity or pace, and repeat only the part needed to satisfy: “The chosen action is low-risk, reversible and distinct from the urge.”

Stop / get help: Stop if intensity rises above the agreed level, the event becomes traumatic, the learner feels detached or unsafe, or urges involve self-harm or harm to others.

Reset: Re-read this authored instruction — “After at least two hours, reread the event without the original label, relabel it and compare what stayed or changed.” — and its success check, then attempt only this step.

1. Possible snag: The result from “After at least two hours, reread the event without the original label, relabel it and compare what stayed or changed.” does not yet meet this declared check: The record keeps both labels and explains any change without calling one fake.

   Correction: Return to the start of “Recheck later”, reduce complexity or pace, and repeat only the part needed to satisfy: “The record keeps both labels and explains any change without calling one fake.”

Stop / get help: Stop if intensity rises above the agreed level, the event becomes traumatic, the learner feels detached or unsafe, or urges involve self-harm or harm to others.