Feelings + Overwhelm / teens · adults / Reflect
What Do I Actually Know?
Separate the confirmed facts from the worst-case additions.
What this is for
Your brain has filled in a lot of blanks with assumptions, and it's hard to tell what you actually know versus what you've imagined.
When to use it
When you're spiralling about a situation with real gaps in it — an unclear message, an ambiguous look, an unfinished conversation.
What you leave with
A short, honest list of what's confirmed versus assumed.
1 / 3
List only what you know for certain — things you saw, heard, or were told directly.
Pick one to keep going.
