Do you experience anxiety, self-criticism, or low mood? Try U.N.S.T.U.C.K.
The U.N.S.T.U.C.K tool was developed by researchers Candice Monson and Steffany Fredman. The tool has shown promise for producing emotional change.
After practicing U.N.S.T.U.C.K. for a week, participants reported improved mood
The U.N.S.T.U.C.K. tool can be helpful when you are:
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Feeling down.
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Spiraling.
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Getting stuck on a thought.
The main goal is to find several alternative ways of thinking about what is bothering you.
U – United and curious
Stay curious and do not assume your thought is automatically wrong.
“I’m worried, but I don’t actually know why my manager hasn’t replied.”
N – Notice your thought
Identify the main thought that is bothering you.
“My manager is unhappy with my work.”
S – Storm alternatives
Come up with several other ways to look at the situation.
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“They may be busy”
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“They may be in meetings”
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“They may not have seen my message yet”
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“They may need time to respond”
T – Test them out
Compare the thoughts and ask which one is most realistic, helpful, or balanced.
“There is no evidence yet that my manager is unhappy, and there are several other reasonable explanations.”
U – Use the best
Choose the most helpful or realistic thought and try thinking from that perspective.
“I don’t know why they haven’t replied yet. A delayed response does not mean I did something wrong.”
C – Changes in feelings and behaviors
Notice how this new thought could change how you feel and act.
“I feel calmer and can continue working instead of repeatedly checking my phone.”
K – Keep practicing
Keep using the balanced thought until it becomes easier to access. You might want to write it down on a sticky note and put it on a fridge or a desk.
“When the thought ‘I’m in trouble’ comes back, I remind myself that I do not have enough information to know that yet.”
Print It Out
If you need a printable version with space for your thoughts, use this PDF table.
If you don’t like the U.N.S.T.U.C.K. tool, try the shorter “Catch It, Check It, Change It” exercise from Think CBT. Use this printable PDF and practice.
Read Next:
Scientific and Other Sources:
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Cognitive change exercise, Think CBT
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Thinking About Your Thoughts: Investigating Different Cognitive Change Strategies, Belus et al., 2012, Current Psychology (Springer Nature)
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It's complicated: The relation between cognitive change procedures, cognitive change, and symptom change in cognitive therapy for depression, Lorenz-Luaces et al., 2023,