During the pandemic it is very easy to feel anxious. Our minds can quickly spiral to worst case scenarios and before we know it we feel even worse, and helpless. Uncertainty hurts. As a species, we like certainty, because when things are certain we have a sense of control. So in spite of there being a lot of our control at the moment, we still have a lot that we do have control over. That is where this tool works great.
This comes from working with people who have PTSD, but equally works in any situation where we feel powerless. Try it out and see if it helps you feel grounded.
The Tool
- Decide whether you will type, write or use talk to text memo on your mobile.
- Now answer the question – what in my life hasn’t changed? Some examples include family relationships, friends, hobbies, exercize, home, job etc.
- Now once you have brainstormed what hasn’t changed, put these in order of how much each makes you smile.
- Once you have your new list, read through each again, this time placing your hands on your heart as you read each out loud and follow this by saying. This hasn’t changed. For example, ‘ I can walk outside hasn’t changed. (Touch heart with hands). My relationship with my partner hasn’t changed (Touch heart with hands). My love of cooking hasn’t changed (Touch heart with hands).
How did it go? Try this every time you feel like you have no control and before long your brain will get rewired to notice all the things that haven’t changed. If you’d like help along the way, please feel free to sign up for a free test drive or contact me at my London or Honolulu clinic to learn more about how CBT can help you move forward in your life and cope with Covid-19 anxiety. Click to learn more about anxiety treatment.
