Life can be overwhelming. 2020 has been even more overwhelming. And yet, everyone expects us to just keep moving on. But how do we juggle everything we are doing physically and mentally? That's where coping skills come in. Specifically today, we're going to talk about what I call Bookshelf Visualization.
Fancy, I know.
Basically, this is what you do. You picture a bookshelf (maybe like the one in the image, though it is big, or maybe your favorite one at home). Then, you picture throwing everything you have going on up onto these shelves. Each 'thing' becomes an item sitting on the shelves. It doesn't have to look pretty, so don't worry about tidying up right now.
Next, you take off ONE thing from the bookshelf and ask yourself, 'what do I or can I do about this right now/today?' Sometimes you end up creating a to-do list. All you planners are getting excited, aren't you?
Sometimes, there's nothing to do. When this happens, you put the item back on the shelf. What did I just say? It goes back on the shelf. And it stays there. Until the next time you visit the shelf, which might be 5 minutes from now depending on how quickly your thoughts are cycling. But work on spreading it out - up to an hour, maybe then 3 times per day, until, maybe, just maybe, you get a whole 24 hours before you revisit that shelf.
When you put it back on the shelf, sometimes it helps to say to yourself, 'There's nothing I can do about this today.' Sometimes, if you are waiting for more information, you remind yourself that you need that information before you can do the next step.
For instance, let's say you were in contact with someone who tested positive for COVID-19. This now becomes an item on the shelf because it's taking up mental space (you threw it up there). You take it off the shelf and hold it in your hands. You say, 'what can I do about this today? ... Well, I can schedule a COVID test for myself and otherwise, I can quarantine.'
What is not on that list? Trying to figure out what you are going to do if you do have COVID or thinking about what if you need to go to the hospital... etc. I probably don't need to help you figure out all the anxious thoughts your brain may go through.
But again, focus on the short term things you CAN do. The rest is on the bookshelf.
If you need help sorting through the stuff/things on your bookshelf, contact us at Verity Counseling, LLC, today to help you with your unique mental health needs.
Comments