History Check
Key ideas
Skill summary
Three quick reminders before you start.
Overview
History Check is a simple way to remind yourself that you have handled tough situations before. It involves looking back at your own track record to find proof of your strengths. By focusing on what worked in the past, you can feel more prepared to face whatever is happening right now. It is a great tool for those moments when you feel unsure of your own abilities and need a reminder of how far you have come.
How Your Brain Works
Your brain uses two main parts to manage your feelings and your ability to think clearly.
The Guard Dog
The alarm system. Reacts to stress with fight-or-flight responses.
The Wise Owl
Logic and calm decision-making, best accessed when the alarm quiets down.
The Guard Dog Starts Barking
When you face a new or scary challenge, the Guard Dog (your amygdala) starts barking. It is looking for danger and sends out a loud alarm that makes you feel anxious or doubtful. This is just your brain trying to protect you, but sometimes the alarm is a bit too loud and makes it hard to think clearly.
The Wise Owl Steps In
When you start a History Check, you wake up your Wise Owl (the prefrontal cortex). The Owl is the part of your brain that thinks logically and looks at facts. By recalling a time you succeeded before, the Wise Owl gathers evidence to show the Guard Dog that you are actually capable of handling the situation. This process uses your memories to prove that you have been brave before.
Calming the System
- This process helps the Wise Owl take control of the situation and settle your nerves.
- It helps lower the stress chemicals that the Guard Dog released into your body.
- Over time, using this skill makes the connection between the Owl and the Dog even stronger.
- It encourages your brain to focus on your strengths rather than your fears, making it easier to stay calm.
How to Use This Skill
Think of this skill like a mental highlight reel that helps you stay steady when things get tough. It is a way to look back at your track record to find proof of your strengths and abilities.
Recall a Previous Win
Think about a time you faced something similar and made it through. This reminds your brain that you have the skills needed to survive the moment.
Pick Your Best Strategy
Choose one thing you did that worked, like taking deep breaths or asking for help. This gives you a clear next step to follow right now.
Real-Life Example
Facing the Big Presentation
The Nerve-Wracking Speech
You have to stand up in front of the whole class to present a project, and your heart starts racing as you get to the front of the room.
The Guard Dog's Panic
I am going to forget everything and look silly. I am just not good at talking in front of people and everyone will notice.
The Breakdown
- Stop and Notice: Recognise that the Guard Dog is just trying to protect you from being embarrassed.
- Look Back: Think about the science fair last year where you were also nervous but did a great job.
- Find the Tool: Remember that taking three slow breaths before you started helped you stay on track.
- Apply It: Take those same three breaths now and remind yourself that you have done this before.
The Wise Owl uses the memory of the science fair to calm the Guard Dog. The nerves stay manageable, and you deliver the presentation smoothly.
Practice Tips
You can make this skill even more effective by practising these simple habits regularly to keep your memory sharp.
- Success Journaling
Keep a list of three to five wins each week to make it easier for your Wise Owl to find them when you are stressed.
- Paired Breathing
Try taking slow breaths while you remember a past success to help calm your body's alarm response even faster.
- Share the Win
Tell a friend or a trusted adult about a success, which helps your brain feel a sense of reward and makes the memory stronger.
Pro Tip
Why It Works
It helps you use your own history as a tool to build confidence and stay calm under pressure by focusing on facts.
This skill helps because:
- Proven Success
It uses real facts from your own life to challenge doubt and show you what is possible.
- Calming Effect
It helps lower the body's alarm response during stressful moments by engaging the logical part of your brain.
- Bravery Building
The more you do it, the more your brain learns to handle challenges with ease and self-assurance.
References
Research-based evidence supporting this skill
- This technique is based on cognitive strategies that help people review their history of success to build resilience and improve their outlook.
- NIH. (2013). The Validity of the Family History Screen for Assessing Family History of Mental Health. PMC.
- Psychology Town. (n.d.). Effective Techniques for Gathering Psychiatric History. Psychology Town.
- CDC. (n.d.). Validity and reliability of a self-administered health history. CDC Stacks.
- Cambridge University Press. (2018). Medical history-taking in psychiatry. Advances in Psychiatric Treatment.
- NIH. (2013). Furthering the reliable and valid measurement of mental health. PMC.
- Psychology Today. (2012). The Importance of a Proper Psychiatric History. Fighting Fear.
- TAC. (n.d.). Mental Health History: Organize what providers need. Technical Assistance Collaborative.