The Worry Spectrum
Anxiety and worry like to show up in extremes.
"They didn't text me back right away. They must be angry with me."
"They're late. Something terrible must have happened."
Here's a reframe: Picture the worry you're having on a spectrum. It's rare that the outcome falls on either ends.
Anxiety often causes us to forget the many times when everything worked out "ok" and our fears were unfounded.
Attached is a handout demonstrating this skill with guided questions.