Some people prefer to do their downloading with a bit more structure. If this sounds like you, try to download by addressing the following five points on a blank sheet of paper.
1. One thing I’m anxious about today
Perhaps think about the issue that’s most dominant in the swirl of thoughts that’s going around in your head. You might also think about focusing on something that’s going to happen in the near future that’s bothering you.
2. One practical thing I can do to prevent or prepare for it
Not only is it usually a good idea to be proactive in dealing with our day-to-day anxieties, the act of doing something practical can in itself help make us feel better. Do you need to make sure you’ve worked out your route to a meeting in advance, so you’re not late? Do you need to prepare three points you absolutely must get across in a difficult conversation you’re going to have?
3. One reason it’s probably not going to be as bad as I fear
It’s very common for us to catastrophize about things. Our minds naturally try to prepare themselves for the worst-case scenario and we can easily start to believe that things are worse than they actually are. That difficult conversation is probably not going to end up with your being fired or your child running away. Even if you are a bit late for the meeting, nobody will really hold it against you. Try to foster a more realistic view of your problem by refusing to accept the worst-case scenario that your mind is trying to focus on.
4. One reason I know I can handle it
The chances are that, no matter what it is that’s concerning you, you’ve been through much worse before – and survived! Try to gain perspective by remembering how you tackled a similar event (or a harder one!) and got through it.
5. One upside of the situation
Things are very rarely entirely bad. Most dark clouds really do have a silver lining. What’s one upside of the problem that’s worrying you?
Dr. Rangan Chatterjee
