Hi.
It's Friday the thirteenth.
Kind of a funny day...
to talk about expecting the worst.
Some people won't book anything today.
Just in case.
First, let your breath out.
Slowly.
All the way.
Now let the next one come in.
On its own.
No effort.
Notice the seat holding you up.
It's solid.
It's not going anywhere.
We'll take six minutes.
And slow your mind down...
to the speed of the rain.
So something small happened.
And your mind ran with it.
Maybe your boss sent an email.
Can we talk Monday?
No details.
Just that.
And by now, in your head...
you've been fired.
You've lost the apartment.
You're explaining it to your mom.
All before lunch.
Or maybe it's something else.
A friend who hasn't texted back.
A weird noise the car made this morning.
Whatever it is...
your mind has already written the ending.
And it isn't a happy one.
Notice the story your mind is telling.
Notice how fast it moves.
Each step a little worse than the last.
That's catastrophizing.
Your mind jumps to the worst ending...
and treats it like it already happened.
And your body believes it.
Your stomach knots.
Your heart speeds up over an email.
This isn't you being dramatic.
Your brain is trying to protect you.
If it sees the worst coming...
you'll be ready for it.
But it skips over all the other endings.
The boring Which ones.
are usually the true So ones.
let's bring those other endings back.
With one question.
What else could be true?
Hold your worst-case story for a second.
Now set it to one side.
Don't throw it out.
Just move it over.
Breathe in slowly...
And as you breathe out...
ask, what else could be true?
Let one other explanation come.
Something ordinary.
Maybe your boss wants to plan next quarter.
Maybe they were typing on their phone...
walking between meetings.
Hold one that for a breath.
In...
And out.
Now find a second one.
Another plain, likely reason.
Maybe they want your opinion on something.
Maybe, honestly, it's good news.
Breathe in...
And out.
Now look at all three stories.
The scary one.
And the two ordinary ones.
is Which one most likely?
Not most dramatic.
Most likely.
You don't know for sure yet.
But notice that the worst one...
is just one option now.
Not the only one.
Notice your stomach.
Did it loosen a little?
Now rest in this calmer view.
Nothing has to be decided.
The rain is steady.
One drop, then It another.
doesn't rush Your ahead.
mind can move that way One too.
real thing at If a time.
the scary story comes back...
just ask What again.
else could be true?
Breathe in...
And out...
The three stories can rest now.
Your eyes can start to open.
Press your feet into the floor.
Let your shoulders settle.
Breathe in...
And out.
Here's your next step.
Instead of guessing, go find out.
Take one fact-finding step today.
Reply to that email.
Sure.
Anything I should prepare?
Or whatever your version is.
Just one plain question.
If it's a text that felt cold...
ask, hey, are we good?
Most of the time the answer is...
yeah, why?
And your whole body gets to exhale.
A real answer beats a hundred guesses.
Even on Friday the thirteenth.
Go ask your question now.