UNHOOKING FROM A THOUGHT
I am ____________________
1. Put the unwanted / uncomfortable / anxious / self-critical / unhelpful thought on each of the lines in the
above circles. The exact same thought goes on each of the three blank lines above.
2. Starting with the red circle. Say what is written in the text box (“I am *your difficult thought*”) out loud a few
times. Notice how that feels.
3. Now, move to the purple circle. Again say what is written in the text box (“I am having the thought that I am
*your difficult thought*) out loud a few times. Notice how that feels. Notice a difference?
4. Now, move to the blue circle. Again say what is written in the text box (“I am noticing that I am having the
thought that I am *your difficult thought*) out loud a few times. Notice how that feels. Notice a difference?