Recent Posts

Sealing the Emotions Genie

Sealing the Emotions Genie

Bullying, cyber aggression, relationship breakup, parental divorce, bereavement, being unsuccessful in a job interview, or an exam, all this are negative events that can hurt us. Sometimes, however, it is the memory of these events that keeps lingering in our minds not letting us move on from them. This is when this activity can come in handy. Try this: For […]

Subtraction

Subtraction

We get used to the life we have. Things that used to make us happy, no longer put a smile on our faces. We take for granted what we have and this is why, sometimes we need to remind ourselves of the good things that are happening in our lives. This activity may help you do it. Try this: “Describe […]

Intensely Positive Experiences

Intensely Positive Experiences

I did this activity a few years ago with a bunch of friends on a saturday afternoon. All of them reported being on high, filled to the brim with positive emotions afterwards. One person had tears in her eyes describing her experience. Try this: “Think of the most wonderful experience or experiences in your life, happiest moments, ecstatic moments, moments […]

My last month

My last month

“It is not what happens to us but how we view it that matters” – as cliche as this statement sounds, there is also a grain of truth in it. How we view our circumstances from the perspective of time, makes a big difference to us. Try this: Imagine you are soon moving away from home and our loved ones. […]

Picture-a-Day

Picture-a-Day

This activity is an adaptation of www (what went well) activity and was created by a student who wanted to make sure he enjoyed each day and would not only recall it but have a pictorial reminder that would allow him to savour the day. Here is goes: Every day, take a picture of a moment that you believe will […]

Positive Introduction

Positive Introduction

Often times, when we describe ourselves, we can see both negative and positive things about ourselves. Both good and bad things we have done, our good and bad qualities, or the good and bad situations that have happened in our lives. Sometimes, however, when we are not feeling the best, our negative emotions help us recall more negative situations than […]

Letting go of grudges

Letting go of grudges

This activity is an amalgamation of forgiveness and gratitude activities and it aims to help us feel better after experiencing a conflict situation. I suggest you start by reflecting on small conflict situations, so that you can get used to the process. Holding grudges against someone hurts us often even more than letting go. Letting go of grudges is not […]

Wellbeing Diary

Wellbeing Diary

Every day, or at least regularly, write about your wellbeing experiences, going into the details of when they occurred, what circumstances led you to them, who else was involved in them, in what way were they involved, how did these experience made you feel during and after. After writing about each wellbeing experience, rate it on a scale from 0 […]

Systems for regulating emotions

Systems for regulating emotions

Our emotional systems are there to guide us through life. Sometimes, when we don’t listen to them carefully, they lead us down the wrong path. As part of the Compassion-focused therapy, three systems for regulating emotions were developed: Red is activated when we are threatened and it initiates self-protection. It is similar to the fight or flight response. It is […]