Some of these questions are: What exactly are you thinking when your low mood surfaces(arises)? When do these thoughts start to surface? What other physical sensations did you experience? What did you do in the week leading up to the low mood?

These are questions that you can ask yourself, too! Emotional hindsight(the ability to understand, after something has happened) is a skill that can be built outside of the therapy context. Dr. Julie recommends keeping a journal that focuses on both positive and negative experiences, and detailing the thoughts, emotions, physical sensations, and circumstances leading up to those experiences. Gradually(little by little), this will help you notice patterns over time and the concrete(tangible, real) factors that contributed to a certain mood.

Let’s say this practice of turning a bit more awareness onto your feelings helps you recognize an easily fixable source of low mood. You might notice that you regularly think, “I’m such a loser!” right after scrolling through social media. This recognition gives you an actionable clue of how to get away from that feeling, simply by deleting certain apps or unfollowing people who generate(make) bad feelings of comparison.

Now, building this awareness of how feelings are generated won’t bring clarity or solutions to all painful emotions. Some problems are more complex and may require professional help, and that’s OK. But if that’s the case, increased awareness of your feelings and their origins will still help you and your therapist in the joint work(teamwork) of improving your low mood.

Remember that feelings aren’t just in your head; they’re in your body, your living conditions, your past and your present, and the influences you surround yourself with. The more practiced you are at breaking down the factors interacting to create your emotions, the more easily you can see the changes that are within your power to make.

📚هایلایت 3 خلاصه کتاب 

Why Has Nobody Told Me This Before?

exactly : دقیقا

surface : بالا آمدن

physical sensation : حس فیزیکی

lead up to: منتهی شدن

emotional hindsight : درک احساسی گذشته

recommend : پیشنهاد دادن

detailing : توضیح با جزییات

circumstances : شرایط

gradually : کم کم

concrete : ملموس و واقعی

contribute to: کمک کردن به

certain mood : حالت خاص

awareness : آگاهی

fixable : درست شدنی

regularly : معمولا

scrolling : گشتن

recognition : درک

actionable : کاربردی

clue : نشانه

unfollowing: آنفالو کردن

generate: تولید کردن

comparison : مقایسه

clarity : شفافیت

solution : راه حل

painful emotion: احساسات دردناک

require : نیاز داشتن

increased : زیاد

joint work : کار مشترک

influence : تاثیر

surround : احاطه کردن

break down : تجزیه و تحلیل کردن

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