Mind Over Mood (Weeks 5-7)

In our previous sessions of the Mind Over Mood programme, we explored how our thoughts act as a lens and how our bodies react to anxiety (you can find out more about the previous sessios at Weeks 1-2 and Weeks 3-4.) However, for many of us, the biggest challenge isn't just a single negative thought - it's the repetitive loop that our minds get stuck in.

​In Week 5, we shifted our focus to the mechanics of these loops: Worry and Rumination. We looked at why they happen, why they aren't as helpful as we think, and how we can finally pivot toward effective Problem Solving.

Worry vs. Rumination: The Future and the Past
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While they often feel the same, our facilitators helped us distinguish between these two types of repetitive thinking:

• Worry is future-oriented. It's a form of mental self-talk where we rehearse negative events that haven't happened yet. It is an attempt to mentally solve problems before they occur, but because we are usually focusing on what ifs, rather than facts, we are often left feeling unable to cope.
• Rumination is past-oriented. This involves dwelling on negative feelings, past mistakes, or losses. It creates a cycle where the more we dwell on a distress, the worse we feel, which then fuels even more rumination.

During our group discussion, we identified common themes we get stuck on: money, health, career, and personal failures. We realised that while normal worry is short-lived and can lead to action, it becomes unhelpful when it is frequent, difficult to control, and prevents us from actually taking a step forward.

Tolerating Uncertainty with APPLE

A major driver of anxiety is Intolerance of Uncertainty. We often feel that we must be 100% certain of an outcome to feel safe. To help us reduce this need for certainty, we were introduced to the APPLE technique:

• A - Aware: Notice the need for certainty as it arises in your mind.
• P - Pause: Don't react as you normally do. Just stop and breathe.
• P - Pull Back: Remind yourself that this is just the anxiety talking. It is a thought, not a fact.
• L - Let Go: Let the thought or feeing go. Imagine it floating away like a cloud.
• E - Explore: Come back to the present. Notice your breathing and the world around you right now.

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Is it a Problem or a Worry?

To break the cycle, we have to determine if we are facing a real-world problem or a hypothetical worry. We learned to ask ourselves:

1. Is this a real and likely problem?
2. Is it happening right now?
3. Is it something I actually have control over?​

The Circle of Control

To visualise this, we explored the Circle of Control. We shared examples of things that fall outside our circle (like the weather, the past, or other people's opinions) and things inside our circle (our own actions, how we spend our time, and the boundaries we set.) Focusing only on what we can control is the first step forward calm.

The Worry Tree

The facilitators also shared The Worry Tree, a flow-chart tool that helps us decide what to do with a thought. If a problem is within our control, we move to problem-solving. If it isn't, we practice the Letting Go phase of the APPLE technique.

The Practical Pivot: Effective Problem Solving

Once we've identified a real problem, we move away from worrying and into solving. Unlike worrying, effective problem-solving is a constructive, step-by-step process:

• Identify the specific problem.
  
• Brainstorm possible solutions (no matter how small.)
  
• Evaluate and choose the best strategy.
  
• Plan the action steps.
  
• Execute the plan.
  
• Review how effective it was.
  

Tools for the Road

To help us stay grounded when the loop starts, the facilitators distributed several grounding techniques and a problem solving table. These physical tools act as an anchor, helping s stay present rather than getting lost in the what ifs of the future or the if onlys of the past.

​While our previous sessions focused on the 'lens' of our thoughts and the loops of worry, Week 6 took us a step further. Once we understood how to steady our thoughts in the moment, our next step was to investigate the source: why do these specific negative patterns keep finding their way back into our lives?

This shifted our focus to the foundation of our entire thinking system: Core Beliefs. This session focused on the 'core' of our thinking: those ingrained ideas that dictate our reality. We moved from simply observing these beliefs to actively questioning the rigid assumptions we've held about ourselves and others for years.

What are Core Beliefs?

While automatic thoughts are like the leaves on a tree — constantly appearing and changing — Core Beliefs are the roots. Our facilitators helped us understand that these aren't just passing ideas; they are the "rules" we live by.

We learned that Core Beliefs are:

• Deep-Seated: They develop over time, often starting in childhood or through significant life circumstances.
• Rigid and Inflexible: We tend to treat them as absolute facts rather than opinions. Because they are so "all-or-nothing," they are often inaccurate.
• A Filter for Reality: They act as a lens. We often notice information that supports our negative core beliefs and ignore any evidence that proves them wrong.

​In our group discussion, we identified several shared themes that keep us stuck, including beliefs like 'I am a failure' or 'The world is against me.' We realized that these deep-seated assumptions are the 'anchor' for our anxiety; they are what make our fleeting automatic thoughts feel so convincing and difficult to dismiss.

Uncovering the Root: The Downward Arrow

To challenge a belief, you first have to identify exactly what it is. The thoughts that feel the most stubborn or painful are usually anchored by a deep-seated core belief. To trace these thoughts back to their source, our facilitators introduced the Downward Arrow technique. This involves taking a specific negative thought and asking:

• If this thought is true, what does it mean about me?
• What is the worst thing about that?
• What does that say about the person I am?

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Tracing unhelpful thoughts further allows for the layers to be stripped away, revealing the core beliefs at the source of emotional distress.​

Challenging the Absolute

A major breakthrough in that session was learning that challenging a core belief isn't about forced "positive thinking" or unrealistic platitudes. It’s about being more accurate. We learned that:

• Your new belief doesn't need to be the extreme opposite of the old one.
• Simply realising a belief is not 100% true all the time is enough to begin the shift.
• We aim to move away from "Absolute" labels and toward realistic opinions.

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For example:

• Instead of "I’m a failure": "I succeed at some things, even if I struggle with others."
• Instead of "I’m unlovable": "Some people do like me, and I am capable of being loved."
• Instead of "The world is against me": "Difficult things happen, but good things happen in the world, too."

​Strengthening New Beliefs: The ZigZag Technique

This stage of recovery often highlights the 'head vs. heart' divide, where the mind recognizes the validity of a new perspective, yet the emotional core remains attached to older, more familiar patterns. To bridge this gap and deal with our lingering doubts, we used the ZigZag form.

This tool allows us to engage in a mental debate. To bridge the gap between knowing and feeling, we document our doubts and then challenge them with a healthy alternative. This process of defeating our 'self-attacks' on paper helps us slowly reinforce and strengthen the muscle of our new mindset.

The final week of our Mind Over Mood programme was less about new theories and more about the road ahead. Having explored the "lens" of our thoughts and the "roots" of our core beliefs, Week 7 shifted the focus to the most important part of the process: Moving Forward. As we gathered for our final session, the facilitators reminded us that these tools are for life, not just for the workshop. While the live sessions have concluded, the work of building a healthier, happier life is an ongoing journey.

The Path to Lasting Change

We learned that developing new skills to challenge years of old habits takes time and persistence. The progress made over these seven weeks relies on one key ingredient: consistent practice. If we continue to apply these concepts, they eventually stop being "exercises" and become integrated habits of our lifestyle.

During our final group discussion, we emphasized the importance of self-compassion. Progress isn't always linear, and it is vital to recognize the strides we have made. We learned that when we reach a goal or navigate a difficult day using our tools, it is essential to "pat ourselves on the back" and celebrate those milestones.

Building a Balanced Lifestyle

How we live day-to-day has a powerful impact on our overall mood. To maintain our progress, we explored practical ways to support our wellbeing:

• Small, Consistent Practice: Using our skills regularly to help new habits stick.
  
• Staying Active: Even short walks or gentle movement can lift the mood and reduce stress.
  
• A Balanced Routine: Prioritizing sleep, rest, social time, and activities we truly enjoy.
  
• Early Warning Signs: Checking in with our energy levels and using our tools as soon as we notice a shift.
  
• Staying Connected: Reaching out to supportive people and keeping positive relationships active.
  

The Wellness Toolbox

We also explored the concept of a Wellness Toolbox — a personal collection of strategies chosen by each individual to maintain balance and provide quick relief during difficult times. While every toolbox is unique, it is built from the practical skills we’ve gathered over the last seven weeks. Whether it involves a Thought Record, a BACE plan, or the APPLE technique, these tools now serve as an internal support system we can draw upon whenever we are struggling.

Mindfulness: Staying in the Present
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A key addition to our toolbox this week was Mindfulness. We explored how bringing gentle, non-judgmental awareness to the present moment helps us respond to life's challenges rather than reacting automatically. By focusing on our breath and noticing sensations with curiosity, we can reduce stress and prevent the "loop" of negative thinking from taking hold.

To help us stay present, we explored the 3-Minute Breathing Space. This three-step process — becoming aware, gathering attention, and expanding awareness — serves as a quick grounding tool, allowing us to step away from overwhelming thoughts and refocus in the moment.

Reflecting on the Journey

To close the circle, we revisited our original learning aims. We have learned how thoughts influence our behaviour, how to identify and challenge unhelpful beliefs, and how to take practical steps to improve our mood.

We ended the session by filling in a final CHIME scale and comparing the results with our very first week. Seeing the shift on paper was a powerful reminder of the power we hold. While the sessions have finished, we left with our workbooks, our ZigZag forms, and a newfound ability to be our own "detectives."

We now know that while we cannot always control the situations life throws at us, we have the power to challenge the "roots" of the stories we tell ourselves about them. The workshop is over, but the journey continues. 

If you would like to find out more about the Mind Over Mood programme, or any of our workshops, feel free to call us on 086 1746330 or send us an email at [email protected]. To keep updated on workshops/events, check our website and/or Facebook/Instagram/X.