Table 1.

Updating your memories module: Philip's hot spots and how he updated them

Situation	Thoughts THEN	What does that mean to me THEN?	What I know NOW	How can I remind myself of what I know NOW?
Car spinning over and over	Sarah and Jake will be trapped. They might die.	I will lose my daughter and my grandson. I will live the rest of my days without them.	Sarah covered Jake with her body and they wedged themselves together. They survived. There is nothing wrong with Jake. Sarah broke her shoulder but otherwise is doing well.	I can picture them at our Father's Day party. They look so happy, laughing and smiling without a care in the world.
The car lands on four wheels as if dropped from a huge height.	I have broken my back. There is no noise from Sarah and Jake. They are dead.	I will never walk again. I will never see my daughter and grandson again. I will live the rest of my days without their smiling faces.	The hospital checked out my back and it was okay although gives me a bit of pain. Sarah and Jake got out of the car and walked over to the back of the motorway. They were crying but were okay. I was okay too.	I can picture Jake playing with his toys and kicking his ball. He is always laughing. I can picture Sarah at our meal out. She looked so happy.