Dr. Alan Winder · The Snowball Effect
Identify a thinking pattern, try a short exercise and compare your own before-and-after ratings. Allow about 3–5 minutes; the 30-second timer is optional.
Before you start: Your ratings, choices and optional words stay inside the exercise while the page is open. The exercise does not send them to the practice or automatically save them. Clear & restart removes them from the exercise. Your browser or device may retain information, so avoid names and identifying details.
Educational reflection, not therapy or a clinical assessment. Pause if it makes things harder.
Illustrative example: Jumping to conclusions
“My friend hasn’t replied. They must be angry with me.”
What I know: I sent a message yesterday and haven’t heard back. What I don’t know: why.
A fairer thought: “They may be upset, or they may not have had time to reply. The silence alone doesn’t tell me.”
Then rate how you feel now, whether or not the number changes.
All exercises · Read The Snowball Effect · Ask about working together
Please leave exercise answers and sensitive clinical details out of an initial inquiry.