How to Lessen Worry During this Pandemic
This pandemic has tested our emotional endurance far beyond what most of us have ever experienced in our lifetime.
Not being able to leave the house, go to the gym or spend time with friends has created an unsettling sense of isolation.
Some are working from home with their kids all day while others are having to postpone family gatherings due to social distancing. These changes have dramatically impacted the way we live for the foreseeable future.
Naturally, this has triggered an unusual amount of uncertainty and stress. Being able to cope is critical to preserving our mental health. So how do we keep that stress from hurting ourselves or the ones we love?
Here you’ll learn a quick way to catch negative or stressful thoughts so you can prevent them from escalating into panic.
Identifying Worry
Our brain is constantly thinking but most of us don’t pay attention to the quality of these thoughts, also known as “self-talk”. These thoughts have become so ingrained in our psyche that we hardly recognize their impact.
Self-talk is a person’s private thoughts that are never said out loud. They house our deepest secrets and judgments about ourselves, other people and the world around us.
Here’s how it works.
Thoughts run like a movie playing inside our head all of the time. Opinions, worries and doubts show up in our minds as individual thoughts. Then, we have a choice to make; to decide which thought to focus on and which one to disregard.
At first, this can be a painstaking process because it requires slowing down long enough to identify these thoughts instead of assuming that every thought we have is true. With practice, catching these thoughts can become almost second nature.
So here is a little challenge for you.
Notice your “self-talk” for one whole day without judging it. Let your thoughts surface naturally but this time write them down. Pay attention to the quality of these thoughts.
For instance;
Are you struggling with thoughts about what’s happening now?
Are these thoughts generally reassuring or negative?
Can you identify any repetitive thoughts that are disturbing?
Does your “self-talk” remind you of anyone you grew up hearing?
Do you notice how certain thoughts impact your emotions?
For many, this exercise provides an opportunity to confront old beliefs that no longer serve you. For others, it may come as a shock that your “self-talk” sounds a lot like certain family members.
Right now, getting control of these thoughts is going to be critical in decreasing the anxiety and fear.
Here are some common worries right now.
This is never going to end!
Most of us are anxious for things to get back to normal but obsessively worrying about it can make us go to dark places emotionally. That coupled with hearing COVID-19 news updates can trigger panic if we’re not managing our thoughts.
In today’s environment, it’s easy to assume the worst but we have to bring ourselves back to the present moment.
By assuming a negative outcome, we are more likely to create one our own mind. As a result, we unknowingly let the fear control our daily life. Staying calm becomes almost impossible!
New Action:
Stay focused on today, reminding yourself that we are all adjusting to this “new normal” and together we will get through this. When you can feel the feelings, they can pass through you. Holding onto them only prolongs the pain.
Applicable 12 step slogans: Easy Does It, One Day at a Time
I can’t cope and it’s hurting my family.
Most people are struggling to find ways to cope. While it’s important allow ourselves to feel our emotions, it’s a good idea to take stock of how you’re coping right now.
I read an article recently that said people involved in 12 step programs were coping better than the average population. This doesn’t surprise me since having a tight knit community makes us more able to handle a crisis. Having enough support whether it’s 12 step programs (which are readily available on Zoom indefinitely) or staying close to loved ones will make it easier to cope in the long run.
Nothing has prepared us to handle this kind of event. Grief and anxiety are understandable but when they begin to impact our ability to function, it’s time to seek help.
There is no shame in recognizing that you may need more right now. Counseling and group support are great options when you are struggling to cope.
New action:
Nobody handles stress perfectly especially when it’s something we are powerless over. It’s okay to need more specific help to keep yourself calm.
Applicable 12 step slogan: This Too Shall Pass
Final Thoughts
No doubt, we are living in an unprecedented time. How we cope will largely depends on our ability to identify and challenge fearful thoughts. Every worry that we have starts off as a thought.
We get to choose which thoughts to follow to helps us stay in today. Today, in this moment we are safe. Today we are all living the same experience together. One thought at a time you can have some peace!
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