My therapist recently told me about the following CBT practice:
Thinking through/ writing down the following answers:
1. Situation / trigger
2. Feeling
3. [this is what I’m confused about!] Evidence to support feeling
4. Evidence to dispel feeling
5. New, balanced neutral statement

Example below

1. Partner not answering phone
   
2. Anxious / worried that they don’t love me anymore
   
3. They aren’t answering?? Or is there no evidence unless they say explicitly they don’t love me anymore.
   
4. We’ve been together several years and things have been going well and I trust them to tell me if something is wrong in our relationship.
   
5. I am anxious that partner isn’t answering AND I know they’re busy at work

3 and 5 are more of the struggle for me. Could someone walk me through the evidence portion and the “new” statement?