- Rumination
-
Going over the same thing again and again. It feels like working
the problem out; it is not, and the mood drops as it goes.
-
Affect labelling. Putting a feeling into words takes some
of the heat out of it: in the imaging, naming it quietened the
alarm part and brought the deliberate part in. The naming has to
be yours, so Moorwell asks what is going on and never hands you a
feeling to pick from a menu.
- Withdrawal
-
You do less, so fewer good things happen, so your mood drops
— the loop drawn above.
-
Behavioural activation. Action first, motivation second:
waiting until you feel like it hands the decision to the part of
you that is already flat. Moorwell suggests one small thing, and
keeps two kinds apart — things you are good at, and things you
enjoy. Under pressure people drop the second kind first.
- Self-criticism
-
"I am not good enough." This is the part that turns ordinary
pressure into something that hurts.
-
Self-compassion. Answering a bad moment the way you would
answer a friend in it. Not praise, and not talking yourself up:
what changes is the tone of the voice that shows up with the
setback. Moorwell never tells you that you are enough. One study
found a line like that landing worst on the person who least
believes it, and two later attempts did not find the same thing.
Where to put such a line is a decision Moorwell takes carefully
rather than confidently.
- Threat appraisal
-
Reading a racing heart before an exam as proof you are failing,
rather than as your body getting ready.
-
Arousal reappraisal. The signal stays the same and the
label on it changes: a fast heart before an exam is blood and
oxygen arriving where they are wanted, which is what a body does
before something that matters. Moorwell never tells you to calm
down before an evaluation — that instruction was the
placebo arm in the trials.
The register grades this Qualified rather than
Survives. Two field trials found the effect; a
broader replication across 12 courses at 7 institutions, against
an active placebo, found none — on test anxiety or on
performance. The honest reading is that it holds in the labs
that built it and has not travelled.
Both are in the register.
- Sleep disruption
-
Bad sleep and low mood each feed the other. Sleep is usually the
one that will move first.
-
Sleep scheduling and stimulus control, two standard parts
of CBT for insomnia: a wake time you keep, and a bed kept for
sleeping. Moorwell asks for a wake time and a wind-down, and keeps
a diary you fill in by hand. No sensor is allowed to write to
it.
- Emotion-driven procrastination
-
Putting the task off to put the feeling off. Then the guilt
makes the next attempt harder.
-
Implementation intentions. A plan shaped as "when this
happens, I will do that". The cue does the remembering, so
starting stops being a decision you take again every time. Moorwell
stores the when and the will as two fields, because the shape is
the part doing the work.
Two techniques are not aimed at a loop at all — they are for
the ten minutes you are in. Paced breathing slows you to about
six breaths a minute. Grounding gives your eyes and your hands
a job, so the loop has less room to run. The five-four-three-two-one
form of grounding is taught nearly everywhere and has not been tested
much on its own.