What's on your mind; This is where you just dump all your thoughts on a topic I event out. Don't overthink this part. Off the top of your head, just write out what's happened and how you're feeling.

choose your feelings; You'll need to choose one singular feeling to explore for the next section. To do this, consider what you're feeling the strongest.

choose your thoughts; From there, you're going to re-read this and prioritize the most unsettling singular thought causing your singular feeling and write it in.

Believing Your Thoughts; The next important piece, is catching yourself when you are automatically believing all your thoughts.