It is applied when you are immersed in negative, thoughts and feelings. The goal is to take your state and switch your attention to something more pleasant. Use your thoughts and feelings. Feel the support of your legs or the ground. Change your posture under yourself or your body. Smile. Describe your emotions and feelings (you can do it quietly). Look around. Examine the details of 5 things. On the periphery, sounds. Something that distracts. In the end, you can return to the question: «How does my action contribute to the goal?»