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Charles McQueen
Situation/Trigger (Describe the whole picture)
What happened?
Where was I? Who was there?
What was going on physically?
What thoughts, feelings, or body sensations did I notice?
📝 Example: "This morning, after a poor night's sleep, I woke up with severe joint pain and fatigue. I had planned to attend a friend’s brunch. I immediately felt anxious and guilty, thinking 'They’ll be disappointed in me again.' My body felt heavy and tense. The house felt noisy and overwhelming."
✅ Recommendation: Describe the full scene — environment, thoughts, body, emotions. Chronic illness affects all of these layers.
1. Catch it (Identify the thought, feeling, or reaction)
What automatic thought, emotion, or behavior came up?
What did I notice first — a thought, a feeling, a body sensation?
📝 Example:Thought: "I'm unreliable."Feeling: Shame, sadness.Body: Aching muscles, fatigue.
✅ Recommendation: Notice without judgment. Capturing it is the first step toward changing it.
2. Check it (Challenge the thought or feeling)
Is this thought completely true?
What facts support or challenge this thought?
Am I falling into a common thinking trap (catastrophizing, mind reading, etc.)?
📝 Example: Evidence for: I canceled the plan.Evidence against: I've made it to other events before. Chronic illness isn't a character flaw.
✅ Recommendation: Approach your thought like a scientist: gather all the evidence, not just the painful parts.
3. Name it (Label the thinking error or emotional pattern)
What type of distorted thinking am I using?
Catastrophizing?
Emotional reasoning?
Black-and-white thinking?
Overgeneralization?
Personalizing?
📝 Example: "I'm using emotional reasoning and black-and-white thinking."
✅ Recommendation: Giving it a name helps you get some distance from the thought — it's something happening to you, not who you are.
4. Change it (Reshape the thought and create a compassionate response)
What would a kinder, more realistic thought sound like?
How can I care for myself in this moment?
📝 Example: "Managing my illness responsibly is a strength, not a weakness. The people who care about me will understand."
✅ Recommendation: Write your new thought and practice saying it with the same kindness you'd offer to a loved one.
Optional Action Step:
What is one gentle thing I can do now? (Example: Text a friend honestly, rest without guilt, listen to a soothing playlist.)
