Stage 2 · Lesson 6 of 7
Replaying it versus learning from it
Going over a setback can help or hurt. Rumination is replaying the same scene again and again, asking "why me?" and "what is wrong with me?", without reaching anything new. Research links it to longer and deeper low mood.
Reflection asks different questions: what happened, what was in my control, what will I try differently? A simple test: after ten minutes of thinking, do you have a new idea or only the same feeling? If it is only the feeling, change activity: walk, talk to someone, do something with your hands.
Leave the learning for a set time later in the week, when the post-mortem in stage 7 will help.
Common trapbelieving that thinking harder about it will make it hurt less.
A question to check yourself and an AI practice session come when you add the roadmap to your account. Add it
Resources for this stage
Start with
- GuideFreeDoing What Matters in Times of Stress (WHO)
World Health Organization
Short, illustrated WHO guide to grounding yourself when stress is high
Practise
Keep handy
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).