Explore this stage
SEE begins with an ordinary moment: you interrupted someone, agreed when you wanted to decline, went quiet in a meeting or put off a task again. Before explaining why it happened, notice what you can describe.
A specific observation gives you something to work with. “I am impossible to work with” is a judgement about your whole self. “I interrupted twice before my colleague finished” describes an action you can examine.
What you will explore
- The difference between an event and the meaning you give it.
- Early signs in your thoughts, feelings and actions.
- Situations in which a familiar response appears.
- The effect of your actions on a conversation or task.
An everyday example
A colleague asks, “Can you explain that figure?” You immediately feel embarrassed and begin defending your competence. The observable event is a question about a figure. “They think I am incompetent” is an interpretation to examine, rather than a fact already established.
Try one small observation
Choose one recent, low-stakes moment. Write down what someone said or did, what you noticed in yourself, and what you did next. Keep observations separate from guesses about motives. You do not need to record private details about another person.
Questions to take with you
- What actually happened?
- What did I add to the event in my interpretation?
- What did I notice before I responded?
The aim is greater awareness, not constant self-surveillance or blame. Once you can describe a pattern, UNDERSTAND helps you explore what may influence it.