Finding something positive in an adverse situation is not always easy. This exercise is designed to guide you in your search by helping you to analyze your circumstances in a structured way.
1. Take a piece of paper or a page in your journal (see pp.36–9) and draw three columns. In the first column, define the situation that you are facing, for example “starting a new job”.
2. In the middle column, describe your initial interpretation of the situation – are you worried, upset, angry? What is making you feel that way? Using the example in step 1: “I feel anxious – no one will know me and I may not be up to the job.”
3. In the third column, list ways to reinterpret your circumstances positively. For example: “I’m not anxious, I’m excited”; “I can use my anxiety to motivate me to do well”; or “I don’t know anyone, so this will be a great chance to meet lots of interesting new people.” To prompt you, ask yourself some of the following questions: What good can come from this situation? What lessons can I apply to the future? What strengths do I have as a result? What else could this experience mean?
4. If you are struggling, ask a trusted friend to help you generate some ideas. However, with practice, you will find that positive reinterpretation becomes a positive habit.