It feels certain. That doesn’t mean it has happened.

The awkward silence. The disappointed face. The moment you realize you should never have tried.

A vivid scene is playing in your head. The real event is still ahead of you.

Instead of “This is going badly,” try “I’m imagining this going badly.”

You don’t have to argue with the feeling to describe what you actually know.

The NHS recommends checking the evidence for a thought and considering other possible outcomes.

A prediction can deserve attention without becoming your only version of the future.

If there is a real risk, name a useful response. Bring the notes. Ask the question. Plan how you will leave if needed.

Preparation doesn’t require declaring the worst outcome inevitable.

You don’t need to replace the frightening story with a triumphant one.

“I’ll find out when I get there” may be the most honest sentence available.

The next time your mind shows you an ending, ask whether it is a memory, a fact, or a possibility.

You can respond differently to each.