One intervention that can help us focus on adaptive responses is called, Affective Regulation. This is our ability to move from unwanted spiralling thoughts which, when left uncontrolled, can lead to depressive symptoms, to a more comforting mindset. PsychologyTools.com offers many tools including this one:
When an unwanted thought occurs put in on display:
- Record the Situation that bothered you. Who were you with? What were you doing? Where were you? When did it happen?
- How did you feel? (Rate intensity 0–100%)
- Interpretation / Thought How did you interpret what happened? What went through your mind?
- Alternative viewpoint: Try to interpret that situation differently. Use the prompts below.
- What other ways are there of looking at this situation? • What would a friend say to me about this? • What would Batman say to me? • Name 3 good outcomes that might come from this event. • When you’re aged 80 and looking back on this event will it still bother you? • What would someone who truly liked themselves think in this situation?
