PofunaI know it logically. Why do I still feel this way?
You wrote a more balanced response, but the anxiety stayed. That does not mean you did the exercise incorrectly. Seeing a thought differently and feeling different immediately are not the same process. Self-reflection inspired by CBT is not a test of changing emotions on a deadline.
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Is a feeling also a verdict?
“I feel inadequate, so I must be inadequate” joins an emotion to a conclusion. The feeling is real; the conclusion can still be examined. “I feel inadequate right now, and I also have evidence of work I completed” includes more information without denying the feeling.
A fictional example: anxiety after submitting work
Robin has checked and submitted a piece of work but still feels uneasy. Instead of reopening it repeatedly, Robin might say, “The anxiety is here; I have no new information about an error.” A specific discovered error can, of course, be corrected. Lack of relief alone does not establish a need to check again.
Do I need to force a sentence I don’t believe?
“Everything will be wonderful” may feel implausible. Try something smaller and more honest: “I don’t know the outcome yet; there are things I did to prepare.” Use your own wording. You do not need to repeat a phrase until convinced or score every feeling. Sometimes closing the record and taking a break is enough.
Carry the feeling into an ordinary next step
Resting, making food or speaking with someone you trust can still be possible while an emotion is present. You do not have to wait for relief every time. If feelings remain intense or interfere with daily life, consider professional support. This teaching example does not describe a treatment outcome.
Sources and further reading
These sources are in English. Pofuna prepared the explanation and fictional examples independently; the organisations do not endorse this article.