Are you ready to make a commitment to alter this mood?
If yes, continue to number 3.
If no, by when will you decide, or are you at peace with this situation and do not see a need to alter your mood?

What or who is this mood about?
What is the narrative you tell yourself while in this mood?
Is it based on an assessment or assertion?

If it is based on an assessment, is it grounded or not? What standards are you using? Are they shared with other people, coworkers, etc.

If it is based on an assertion, is it true or false? If true, what is it going to take for you to accept this? If you realize that it is based on a false assertion, does your realization begin to shift your mood? If not, is your negative mood really about something else?

What’s missing?
What moves - revoke, counteroffer, request, etc – do you need to make to bring about what is missing?
Do you need to make a complaint?
Do you need to apologize?

With whom and by when?

Have new opportunities opened up as the result of completing this exercise?
If so, what request or offer could you make now?