Unfortunately, we often come across difficult situations that we cannot control. However, if we respond appropriately, we may be able to exercise some influence on what is happening. Our behaviors are linked to our emotions and our emotions, contrary to common beliefs, do not stem directly from what we are encountering. Research shows that no emotion lasts more than 90’’ without interpretation. So, when things get tough, it is your interpretation of what is happening that underpins your reactions.

During difficult situations, adopting helpful beliefs & interpretations is something you can control; so:

1)Notice the beliefs that fly across your mind when you feel worst

2)Challenge them; how helpful are they? Do they soothe or elevate your distress?

3)Change them: rephrase your narrative in a tolerance-promoting way