How To Separate Prediction From Fact Worksheet
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If your anxiety has a way of dressing up "what if" as "what is" — turning every uncertainty into a forecast, every possibility into a certainty, every spike of fear into proof of something coming — this worksheet was written for you.
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HOW TO SEPARATE PREDICTION FROM FACT
A Clinical CBT Worksheet for Anxious Thoughts, Worry & "What If" Spirals
Designed by a Consultant Clinical Psychologist
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Anxiety is not just a feeling — it is a thinking pattern. Specifically, it is the brain treating predictions ("he must be angry with me," "this headache is serious," "I am going to fail") as if they were facts. The nervous system responds to the prediction as if it has already happened, and the cycle of fear, vigilance, and reassurance-seeking begins.
This worksheet teaches the single most useful CBT skill for breaking that cycle: catching the moment your mind crosses from observation into prediction, and consciously separating what you actually know from what you have inferred.
WHAT'S INSIDE:
✦ The clinical framework — why anxious brains predict, and what that does to your nervous system
✦ The guided Prediction vs Fact technique with worked examples
✦ Fillable thought-record sheets for use whenever the spiral starts
✦ Common patterns of anxious prediction (catastrophising, fortune-telling, mind-reading)
✦ Tracking pages so the skill becomes second nature
WHO THIS IS FOR:
✔ Anyone caught in chronic "what if" thinking, worry, or catastrophising
✔ People with health anxiety, OCD, or generalised anxiety who predict the worst by default
✔ High-performers whose minds catastrophise about work, relationships, or the future
✔ People between therapy sessions wanting structured CBT work in the meantime
✔ Therapists looking for a clinically grounded client handout
ABOUT THIS RESOURCE
Created by Dr Jo Stuart, Consultant Clinical Psychologist (DClinPsy, 25+ years), and Fleur Lisa Dumonbreville, CEO. Part of the CEO Mind & Doctor Method clinical series — if this works for you, the full anxiety and OCD programmes go significantly deeper.
PLEASE NOTE
This is a self-guided psychological tool. It complements but does not replace professional care. If you are in crisis, please contact NHS 111 or the Samaritans (116 123 — free, 24/7).
Due to the digital nature of this product, refunds are not possible once downloaded.
© The CEO Mind and Doctor Method. This workbook is for personal use only and may not be reproduced, shared, or resold in any form.
The moment you can name a prediction as a prediction, it stops being a fact. This is where the spiral starts to loosen.
