Do your thoughts circle endlessly? Are you afraid? Our psychologists talk about how to stop worrying about and dwelling on current events.
1. Coping well with your thoughts can help prevent dwelling on them
In order to master the challenges we face during difficult situations as best we can, it is normal - and people need to - think a lot about what is going on. However, it can become counterproductive and we can begin to feel scared as soon as we begin to endlessly dwell on things and our thoughts begin to circle endlessly in our heads. If you realize you are doing this, we have some tips and advice that could help.
Become more aware of the moment when your thoughts begin to circle endlessly: "Stop, this is the point where I start dwell on certain things." Then ask yourself: "What exactly do my fears look like in concrete terms? What can I actually and objectively understand? What do I really know? What proof do I have for having these thoughts? What arguments support my thoughts? Which feelings tend to trigger my fears? Are my thoughts about being afraid helpful in any way? What would be an alternate, helpful thought? There are other people who seem less burdened by all of this - what are they thinking? What would a friend - or someone else trying to help - tell me right now? If a friend was asking for help, what would I say?"
Our Tip: Write down alternate, helpful thoughts.
Anxiety-Inducing Thoughts | Alternative, Helpful Thoughts |
I can no longer afford my lifestyle and I certainly won’t find a comparable job. | There are a lot of support services – I can manage all of this and there is no way to know what kinds of jobs I will do over my lifetime. |
Everything has changed and nothing will ever be the same again. | Life is constantly full of change, one day everything will be normal again. |
I'm not feeling very well - hopefully I have not contracted this virus. | Even if I have contracted the virus, the majority of infections caused by the coronavirus are very mild. |
Our healthcare system is completely strained, I simply cannot have an accident now. | I am taking special care of myself now and trust that in the event of an emergency, I can still rely on our healthcare system. |
2. You don't need rose-colored glasses to stay positive
There are positive aspects during the current situation, despite the difficulties and challenges. Perhaps you are relieved knowing that some examinations will being postponed. Perhaps you can concentrate better when taking online classes and/or you are saving time and money by not having to commute to campus. Maybe now you have time for things you have been putting off for a while or for things you have always wanted to do. Maybe you can enjoy the peace and quiet as there is less traffic and lower CO2 emissions. Perhaps, despite the physically distancing in your surroundings, you will experience a new kind of solidarity and social cohesion.
Try to take advantage of the new kind of freedom created by the crisis. Maybe after getting up in the morning, you can take a walk in the woods or spend the day in your pajamas. It is important to consciously focus on the small, beautiful things in life, particularly during times of crisis. For example, try to consciously feel the warmth of the sun on your skin, enjoy hearing someone laugh (even over the phone), or pay closer attention to flowers growing along the side of the road or in the yard.
Our Tip: Keep a Gratitude Journal.
In order to focus on the more positive things in life right now, keep a gratitude journal and in the evening, write down a few things you enjoyed that particular day. You could also write about why you felt happy at that moment. Later, you can leaf through your journal, remembering the good moments and consciously plan more positive, everyday activities.
3. Create Hope and Perspectives by Thinking about the Future
Right now it is difficult to estimate how long we will be dealing with the COVID-19 crisis and the subsequent consequences, but it is foreseeable that humanity will survive this crisis, as it has done so many times before.
You will manage this crisis, too. For example, start now and plan things you want to do when this crisis is over. Talk to friends, get your thoughts together, and make a list of plans and things you want to do.
Our Tip: Take a Trip to the Future in Your Mind.
The following visualization technique may give you a slightly different perspective of the current situation. Imagine taking a short trip through time to a destination and time of your choice – a place that makes you feel good, safe, and happy. Maybe it is New Year's Eve 2020/2021, or a holiday with friends, or your graduation. Try and imagine the situation down to the last detail: What are you wearing? What is the weather like? Who is there with you? Once you have thought about these things and you have that mental image in your mind, think back to the spring of this year and ask yourself: "What did I learn from the crisis and how have I grown since? What tasks and challenges did I master? What was difficult about it and I succeeded anyway? Who did I help back then? And who helped me back then? What can I be proud of? What gave me a sense of courage and made me feel safe? What skills helped me cope with this situation?" You can also write down your thoughts in the form of a letter to yourself. It is important to focus on what you have achieved.
Call 0732-2468-7930 for appointments for counseling sessions by phone or online via zoom.us with psychologists and psychotherapists at the Student Psychological Counseling Service Linz.
We are available Monday to Thursday from 7.30 am - 3.30 pm and Friday from 7.30 am - 1.30 pm.
