I’m never really sure what my R is whenever I feel sad. Here’s my model:

C – I drop my cat at the cat hotel for 2 weeks while I go on holidays.
T – I’m going to miss her!
F – sad
A – I focus on the times we won’t be together = I find evidence (no cuddles at nighttime), I compare & despair to others (my parents can take their dog on holidays with them vs it’s not easy for a cat), I imagine the worst (we’ll be apart forever, something bad is going to happen to her or I won’t be able to take her back), I don’t challenge the T, I justify (I don’t want not to miss her)
R – ?

Thanks for your help!