To overcome sadness or a persistent dip in morale, you can reverse the negative spiral by deliberately acting in opposition to the impulses dictated by your emotions (for example, taking a shower instead of staying on the couch, or answering the phone instead of isolating yourself).

noli's read

This advice is based on two pillars of emotional regulation: behavioral activation and the 'opposite action' technique. A meta-analysis of randomized controlled trials published by Pim Cuijpers in Clinical Psychology Review confirms that planning positive activities effectively helps break inertia and improve mood. Furthermore, the opposite action method, derived from the work of Marsha Linehan, is supported by qualitative studies showing that acting contrary to an emotional impulse helps mitigate feelings of sadness. The creator proposes a very balanced approach by reminding us that it is essential to first acknowledge one's emotion before attempting to transform it. However, research highlights that this voluntary process requires significant mental energy at the outset, which can make it difficult to implement alone during periods of extreme fatigue.

the sources

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