Why Has Nobody Told Me This Before?: The Sunday Times bestseller, with over 1 million copies sold

The opposite action skill is the deliberate attempt to take an action that is the opposite of what the emotion is telling you to do. This

When you notice that you are sliding down the slippery slope of rumination, try a firm hand pushed out in front and one word, ‘Stop!’, quickly followed by physical movement, such as standing up and moving away from the position you are in. Change activity for a moment, or even just walk around or step outside for a few minutes, whatever is possible

the power is all in seeing them for what they are (biased) and then managing how we respond to them.

Return to what matters.

with curiosity and compassion.

When I am feeling this, what am I thinking about? When I am feeling this, what state is my body in? How was I looking after myself in the days or hours leading up to this feeling? Is this an emotion or just physical discomfort from an unmet need?

What would that look like? What would you do differently? What would you say yes to? What would you say no to? What would you work harder on? What would you let go of? How would you speak to yourself? How would you speak to others?

Self-compassion

When feeling low, what are your go-to responses? Do those responses provide instant relief from the pain and discomfort? What effect do they have in the long term? What do they cost you? (Not in money, but in time, effort, health, progress.)