10/13/2026
1. CATCH IT 🧠
Learn to notice what you are thinking and feeling. Sometimes our thoughts happen so quickly that we react before we even realize what is going through our minds.
2. CHECK IT ✅
Stop and examine the thought. Is it really true? Are you looking at the whole situation, or are you letting fear, shame, anger, or past mistakes control how you see yourself?
3. CHANGE IT ⛓️💥
Replace an unhelpful thought with one that is realistic, encouraging, and supports recovery. This doesn't mean ignoring problems. It means choosing a healthier way to face them.