1. What did you believe you did that was so horrible?
Acknowledge the event. Dive deep into understanding what you believe went awry. Put it into words, and you might see it wasn't as bad as you first thought.
2. What dire consequences do you predict?
Jot down the outcomes you foresee. This is an exercise in confronting your worst fears, making them tangible, and, over time, seeing how seldom they materialize.
Revisit this entry in a few weeks and months. With the gained perspective reflect on your experience and the outcome.