with Caris Lount
My Calm List
What helps me feel a little more like myself?
When things feel overwhelming, it can be difficult to think of what might help. So instead of figuring it out in the moment, let's create your own little list of things you can come back to whenever you need it.
You'll need...
20
mins
Fancy some sounds whilst your journal?
Let's Begin!
For when you need comfort...
Think about the little things that make you feel safe, cosy or looked after.
They could be...
Tea, a favourite meal, cuddling a pet, getting into bed, a hot shower...
For when you need distraction...
What can completely take your attention somewhere else for a while?
Maybe it's...
Music, films, gaming, cooking, reading, seeing a friend...
For when you need to reconnect...
What helps you reconnect with the world around you?
You could:
Go for a walk, sit outside, take some photos, visit somewhere I like...
When you need someone...
Who could you reach out to?
You don't necessarily need to talk about tinnitus. Sometimes you just need a familiar voice or someone to make you laugh.
Write down everyone you could chat to. What would you chat to them about?
When nothing feels appealing...
This one is important. Sometimes when we're overwhelmed, everything on our list sounds like too much effort.
What's the absolute easiest thing you could do?
Make some 'I can't be bothered' options for yourself.
Examples:
Make a drink, put on a familiar programme, sit somewhere comfortable, take a few slow breaths
Keep this somewhere you'll find it!
You don't have to use everything on your list. It's simply there for the moments when your brain is struggling to think of what might help.
And remember, your calm list isn't a list of things you should do when your tinnitus is difficult. It's a collection of things that you genuinely enjoy or find comforting.
Enjoyed this exercise?
If you’ve enjoyed spending a little time journaling, you might like being part of The Tinnitus Journaling Club.
We get together online via Zoom to work through gentle journaling exercises, reflect and chat with others who understand what it’s like to live with tinnitus.
Everyone in the Club has tinnitus, so you don't have to explain yourself or worry about being misunderstood. It’s simply a friendly space to take some time for yourself, share if you want to, and know that you're not doing it alone.