By the fifth time you check the news and hear nothing new, ask yourself: Am I getting any added value out of being absorbed with these thoughts and feelings?
To change that pattern, try these:
(Let Be) Can you be with the worry and observe it from a place of mindfulness, rather than allow it to hijack you?
- Focus on the sensations in your body rather than the narrative in your head. Observe and describe physical sensations rather than being lost in the story of what the news might mean or what might go wrong.
- Bring your attention to the here and now, rather than ruminating on the future “what-if’s” or rehashing the past. Realize you’re basically OK right now and have been most of the moments in your past so probably you will also be in the future.
(Let Go) Can you let it go? Ask, “What do I really want here?” If you’re not getting it, then there is no value in ruminating about; it’s just pain with no gain. When that’s the case . . .
- Consider, what is the price I’m paying for staying in this rumination, to me and to others? Is it worth it?
- Realize it’s natural to try to figure out and solve a problem but when that tool is no longer serving you, but being counter-productive, it’s time to try something else. Try comforting yourself with a physical hug self (a compassionate reminder to hold yourself rather than hold the problem).
- Calm your body with 3-4 longer outbreaths than inbreaths.
(Let In) Can you move your attention over to what is helpful and beneficial?
- Tune in to the feeling of grit, resolve, determination, fortitude, to increase the perception that you’re able to get through it. (Anxiety feeds off of the gap between the level of perceived threat and the availability of perceived resources to meet it).
- Create social experiences that connect you with other people, including mobilizing compassion for others, because kindness flowing out is as calming as kindness flowing in. Remind yourself of resources beyond just yourself.
- Make a plan. Action binds anxiety. Your plan might be to wait and see in 12 hours how things are going, or to go to call a friend to check in. The plan needs to be based on relatively accurate assessment of the level of threat. (It can’t be to visit someone who is sick.) Don’t overestimate it, but don’t underestimate it either. Be rational and reasonable with your level of fear.
Remember, these things get better with practice.
