I have just done my tax refund for donation, and in the past few years, the tax dept gave me tax credit for church donation, but not this year. In the letter they didn’t explain why.

C- Tax Dept is not refunding my church donation
T- This is unfair
F- slighted
A- I am living in my head, accusing them – they are discriminating me, they are treating me unfairly because I am Asian. I am wasting time being angry with them rather than doing something productive. There is a spin in my head that I have to proof my entitlement. I am using up energy to be angry at them
R- I give my thought unfair (in this case too much) amount of time than necessary

C- Tax Dept is not refunding my church donation
T- This is unusual
F- Curious
A- Calmly write to the tax department asking why they didn’t refund this year and that’s it really and just wait for their reply. Do other things more productive, go on my exercycle, stop ruminating about the tax refund and get on with my life
R- I am staying calm and getting on with life.