Processing Tools

 Processing Skills



What are they?

Processing skills are tools that are used to help us with understanding our current emotions. They can also be looked at ways that help us with getting the emotions “out”. When we use processing, we get the emotions out in front of us and then dissect why we are feeling the way we do. Processing is extremely important because it helps us dig to the root of our emotions and allows us to replant healthier views, which leads to longer lasting change and maintaining a healthier well being.   


How do they work?

Processing tools work by helping us with connecting to our emotions and then slowing our thought processes down. When we can connect to the emotion we acknowledge that it is there and that it is telling us there’s something happening within us, very similar to how a check engine light tells you there’s some problem with the car. Then as we process it, (break it down verbally), we slow down our thoughts and the way our brain is working, and this helps us to see why we are reacting the way we are.        


When should it be used?     

Processing is most helpful when you are aware of your current feelings and are in a physically and emotionally safe place to analyze what is happening. It is helpful in being able to “dive deep” and for this reason you want to feel somewhat balanced and not in panic at the moment. This doesn’t mean that you need to be calm and collect, processing is extremely effective for strong feelings of anger, anxiety, depression, and joy. But if you are in crisis it probably may not be the skill to use initially. Usually if you use a grounding technique or a distraction tool first, they can help get you in a more emotionally safe place where you can analyze more clearly what is happening for you internally. 


Example Tools

  • Venting feelings about a situation to a safe and close person, 

(partner, family member, friend) 

  • Talking with your therapist

  • Writing thoughts and feelings in a journal

  • Finding and participating in a support group 

  • Listening to a song that matches your feelings

  • Watching a movie that matches your feelings

  • ABC Model

  • Chain Analysis

  • Circle of Influence (look at what you can and cannot control in the situation)

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