The 4 Questions
1) Is it true? (Yes or no. If no, move to 3.)
2. Can you absolutely know that it’s true? 
(Yes or no.)
3. How do you react, what happens, 
when you believe that thought?
4. Who would you be without the thought?
Turn the thought around. 
Example: He hurt me.
Some possible turnarounds:
a) To the self. (I hurt me.)
b) To the other. (I hurt him.)
c) To the opposite.
i) He didn’t hurt me.
ii) He helped me.
Now find at least three specific, genuine
examples of how each turnaround is true.

Instructions For doing the Work

Judge Your Neighbour worksheet 

4 Questions and Facilitation Guide

Emotions List