{"chunk_id":"practice-test-your-prediction:en:v1","resource_id":"practice-test-your-prediction","canonical_url":"https://cbt-cards.github.io/practice/#practice-test-your-prediction","locale":"en","mechanism_id":"prediction-testing","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"Test Your Prediction. Turn one anxious prediction into something observable, then compare it with what actually happens. Action: Write one prediction, one safe observation, and one result. Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; the action is irreversible or unusually high stakes. Editorial/safety reviewed; not clinically validated.","sha256":"8b4ecf522e89b369ae2adf291ebb3940ed268386992720bdd506481f5535a85e"}
{"chunk_id":"practice-problem-or-worry:en:v1","resource_id":"practice-problem-or-worry","canonical_url":"https://cbt-cards.github.io/practice/#practice-problem-or-worry","locale":"en","mechanism_id":"actionable-vs-hypothetical-worry","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"Problem or Worry? Ask whether this concern has a practical next action or is mainly a future-focused what-if. Action: Classify one concern and either schedule one action or park it for review. Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; you would use hypothetical to dismiss a concrete problem you could reasonably act on. Editorial/safety reviewed; not clinically validated.","sha256":"32684db83ea3d998dbcc59002c762d61b631e22bbe028d9b43da840e406ee161"}
{"chunk_id":"practice-spot-the-safety-behavior:en:v1","resource_id":"practice-spot-the-safety-behavior","canonical_url":"https://cbt-cards.github.io/practice/#practice-spot-the-safety-behavior","locale":"en","mechanism_id":"safety-behavior-learning","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"Spot the Safety Behavior. Name one extra behavior used mainly to prevent anxiety or embarrassment, then check whether it is genuinely protective. Action: Identify one possible safety-seeking behavior; change nothing until real safety is clear. Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; you are unsure whether the behavior is protective in the real world. Editorial/safety reviewed; not clinically validated.","sha256":"7cdeda1c81b3b95927240e56f6245c15845c36fbf06c3725c83982194f6b5c1b"}
{"chunk_id":"practice-park-and-return:en:v1","resource_id":"practice-park-and-return","canonical_url":"https://cbt-cards.github.io/practice/#practice-park-and-return","locale":"en","mechanism_id":"worry-postponement","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"Park and Return. Capture the worry once, choose a later review point, and return to the current task without requiring the worry to disappear. Action: Write it once and choose when you will review it. Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; delaying action would materially worsen a concrete problem. Editorial/safety reviewed; not clinically validated.","sha256":"0945c9473cb813a40ef64cc774b57cf13ec0a15910c93bb24be789c0881f76d6"}
{"chunk_id":"practice-reflection-or-replay:en:v1","resource_id":"practice-reflection-or-replay","canonical_url":"https://cbt-cards.github.io/practice/#practice-reflection-or-replay","locale":"en","mechanism_id":"rumination-disengagement","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"Reflection or Replay? Check whether another minute of analysis is producing a new fact, decision, or action. If not, end the review deliberately. Action: Ask: what new information did the last round produce? Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; you are still missing information needed for a concrete decision or accountability step. Editorial/safety reviewed; not clinically validated.","sha256":"840a6653831f436a54a049eb7d034c9198ef26a080366f7c64031223e2c803b0"}
{"chunk_id":"practice-one-less-check:en:v1","resource_id":"practice-one-less-check","canonical_url":"https://cbt-cards.github.io/practice/#practice-one-less-check","locale":"en","mechanism_id":"uncertainty-reassurance-reduction","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"One Less Check. In a low-risk situation, choose one clearly non-essential check or reassurance request to skip and observe the uncertainty without replacing it. Action: Skip one clearly non-essential check in an ordinary low-risk situation. Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; the check prevents a plausible material harm. Editorial/safety reviewed; not clinically validated.","sha256":"bb47374b15b61d806a611cd950c856b550f5013b4b278e69c4cdb4f1528c6007"}
{"chunk_id":"practice-smallest-approach-step:en:v1","resource_id":"practice-smallest-approach-step","canonical_url":"https://cbt-cards.github.io/practice/#practice-smallest-approach-step","locale":"en","mechanism_id":"graded-approach","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"The Smallest Approach Step. Shrink a safe avoided task until you can approach one observable part without making completion the goal. Action: Take one safe approach step small enough to finish now. Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; avoidance is serving a legitimate protective boundary or recovery need. Editorial/safety reviewed; not clinically validated.","sha256":"094d4ce899975184d661de30e71aa448f0079ee282ea5161c88657a66d72d57e"}
{"chunk_id":"practice-good-enough-contract:en:v1","resource_id":"practice-good-enough-contract","canonical_url":"https://cbt-cards.github.io/practice/#practice-good-enough-contract","locale":"en","mechanism_id":"flexible-standards","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"Set the Good-Enough Contract. Define the minimum fit-for-purpose criteria before the next round of work, then stop when those criteria are met unless new evidence appears. Action: Write three completion criteria before doing another pass. Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; the work has a legitimately strict safety, compliance, accuracy, or professional standard. Editorial/safety reviewed; not clinically validated.","sha256":"5ab7d81bc1f1acfbb9f943e3cb121b4a0f2052b21544e811e93fa5c56b2b51d2"}
{"chunk_id":"practice-continuum-not-verdict:en:v1","resource_id":"practice-continuum-not-verdict","canonical_url":"https://cbt-cards.github.io/practice/#practice-continuum-not-verdict","locale":"en","mechanism_id":"continuum-evaluation","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"Use a Continuum, Not a Verdict. Replace a total success/failure verdict with a 0–10 description of specific dimensions. Action: Rate one result on two specific dimensions instead of success/failure. Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; the situation truly has a binary safety/compliance requirement. Editorial/safety reviewed; not clinically validated.","sha256":"1efd1e6c0012ebba737f81a341c3da5faad357ea8340a89fe37ebb6a54b010eb"}
{"chunk_id":"practice-behavior-not-identity:en:v1","resource_id":"practice-behavior-not-identity","canonical_url":"https://cbt-cards.github.io/practice/#practice-behavior-not-identity","locale":"en","mechanism_id":"specific-self-evaluation","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"Describe the Behavior, Not the Identity. Translate a global label about yourself into a specific, reviewable description of what happened and what can change. Action: Turn one identity label into one specific behavior statement. Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; the reframing would erase responsibility or harm that needs repair. Editorial/safety reviewed; not clinically validated.","sha256":"d8f13d7b186a8ca263c57d1b8960115a789dbf6abfccb696bdebc6a7d493152c"}
{"chunk_id":"practice-same-standard-check:en:v1","resource_id":"practice-same-standard-check","canonical_url":"https://cbt-cards.github.io/practice/#practice-same-standard-check","locale":"en","mechanism_id":"balanced-standards","review_status":"editorial_and_safety_reviewed_for_publication","clinical_validation_status":"not_claimed","safety_scope":"General wellness and self-reflection only. Do not use these practices to override genuine safety measures, protective boundaries, accessibility aids, medication or professional instructions, urgent action, or qualified advice.","text":"Run the Same-Standard Check. Compare the standard you use for yourself with the standard you would use for another person in the same role and circumstances. Action: Write the self-rule and same-situation rule for someone else. Avoid when: genuine danger or urgent safety issue; required safety, professional, legal, or accessibility rule; medical, legal, financial, or safeguarding decision; the roles, duties, risks, or prior commitments are materially different. Editorial/safety reviewed; not clinically validated.","sha256":"081e0b559aeefc4c1f1ef600b24b6588a717097cdbfa898449bfc089c31d0742"}