There's usually a gap. Let's find it.
What actually happened on the date? (Facts only)
No interpretations. No "they seemed…" — just observable events.
Dating anxiety often operates through a process called emotional reasoning — where how we feel becomes the evidence for what we believe. "I feel embarrassed, therefore I must have been embarrassing." This exercise applies basic CBT principles: separating observable facts from anxious interpretations, then generating a more balanced reading. Over time, it builds dating resilience and reduces the exhausting replaying cycle.