Values Arrow
Key ideas
Skill summary
Three quick reminders before you start.
Overview
The Values Arrow is a way to help you navigate through stressful moments by focusing on what truly matters to you. Instead of getting stuck in a loop of worry, you learn to pause and ask yourself a simple question about your personal goals.
By choosing a small action based on your answer, you move from feeling overwhelmed to feeling in control. It helps you stay steady.
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 Alarm System
- The Guard Dog lives in a part of the brain called the amygdala. Its job is to watch for threats and bark when it senses danger or stress.
- When you feel anxious, the Guard Dog takes over, making it hard to think clearly because it is busy sounding the alarm and preparing your body to react.
The Wise Leader
- The Wise Owl lives in your prefrontal cortex, the part of the brain behind your forehead. This is the centre for making smart choices and long-term planning.
- The Wise Owl helps you look at the big picture and decide what kind of person you want to be, even when things are difficult.
Making the Switch
- When you use the Values Arrow, you are giving the Wise Owl a microphone. By asking what matters, you help the Owl quiet the Guard Dog down.
- This shift helps your brain move away from a fear response and toward a reward response. Taking a small action sends a message to your brain that you are safe and capable, helping you build positive pathways over time.
How to Use This Skill
Think of this skill as a compass. When the storm of stress hits and you feel lost, the Values Arrow points you back toward the things you actually care about so you can keep moving forward.
Check Your Compass: Ask 'What matters to me here?'
If you are stressed about a fight with a friend, ask yourself if 'kindness' or 'honesty' is important to you right now.
Take One Tiny Step
If kindness matters, your small step might be sending a short text to check in on your friend or just listening to their side.
Real-Life Example
Turning a Tough Grade Around
The Setback
You get a math test back and the grade is much lower than you wanted. Your stomach drops and you feel a bit shaky.
The Guard Dog's Bark
The Guard Dog starts barking: 'I am not smart enough for this, I am going to fail the whole year!'
Using the Arrow
- Pause: Take a slow breath to let the Guard Dog settle.
- Identify Value: Ask, 'What matters to me here?' You realize that 'learning' and 'growth' are important to you.
- Choose Action: Instead of hiding the test, you decide to spend just five minutes looking at one mistake you made.
- Act: You open the study app and review that one specific problem.
The Wise Owl takes the lead. The panic fades into a sense of focus, helping you feel more confident about the next lesson.
Practice Tips
- You can get better at this with a little bit of practice. Try these ideas to make the skill stick
- Calm the Dog first
Try a slow breathing exercise before you ask the question. This helps the Wise Owl wake up more easily.
- Write it down
Keep a small journal of your steps. Seeing your progress helps your brain build stronger positive pathways.
- Start small
Try this out with small daily annoyances first, like a slow computer, before using it for big stressors.
Pro Tip
Why It Works
This approach helps you stay true to yourself even when you are feeling stressed or overwhelmed.
This skill can support your well-being because:
- Gives you control
It helps you move from reacting out of fear to acting with purpose.
- Builds confidence
Taking small steps proves to your brain that you can handle challenges successfully.
- Reduces stress
It uses your brain's natural calming system to settle the Guard Dog.
References
Research-based evidence supporting this skill
- This technique is based on widely respected methods from modern cognitive and behavioural studies, focusing on how values-based actions improve mental health.
- Manhattan CBT. (n.d.). How to use the downward arrow technique in CBT.
- Therapist Aid. (n.d.). How to use the downward arrow technique in CBT.
- Villatte, J. L., et al. (2023). Using values in cognitive and behavioral therapy: A bridge back to... PubMed.
- Wilson, K. G., et al. (2022). Working with values: An overview of approaches and... PMC.
- Positive Psychology. (n.d.). Values clarification in CBT and beyond: 18+ examples & tools.