Write your catastrophic prediction pre-event and compare with what actually happened — evidence stacks.

Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.

Run the catastrophe scenario through to the end instead of stopping at peak terror.

Break "imagined worst" into realistic probabilities and your coping capacity.

Put your negative thought on trial: what's the evidence for and against? Then judge.

Your negative self-thought — if 100 people who know you heard it, how many would agree?

You assume what others think of you — but never asked.

When you see the blue read-receipt marks with no reply, run a 3-step protocol instead of watching your phone.

Don't wait for "he'll grow out of it" — a practical question list turning your vague worry into a specific teacher conversation.