“Step 1.  Write a phrase or brief sentence that describes the incident. Step 2.  State each judgment in the second person. This means write the judgments as “you” statements rather than “I” statements. (“You are stupid,” not “I am stupid.”) Step 3.  Write down what you observe about your bodily and energetic response to the attack. What sensations do you feel in your body? How has your relationship to the things and people in your environment shifted? How are your alertness and ability to respond to situations affected? Step 4.  In as simple terms as you can, note your emotional state. What kinds of feelings are provoked? How is your sense of yourself altered?”