with Caris Lount
Untangling a Difficult Thought
Sometimes one thought can snowball until it feels much bigger than it started. You might keep replaying it, worrying about what it means, or jumping from one thought to another until everything feels overwhelming.
This exercise isn't about forcing yourself to think positively or getting rid of the thought. It's about slowing it down, looking at it from a little more distance, and giving yourself some space around it.
Grab your notebook and a pen, take a few minutes for yourself, and let's untangle it together.
You'll need...
15
mins
Fancy some sounds whilst your journal?
1
The thought that's bothering me...
Don't overthink this one. Just write the thought that's been going around your head.
2
"Okay... but is that the whole story?"
Now imagine your best friend said this to you.
What would you say back to them?
Would you agree with them completely?
Would you remind them of something they've forgotten?
Would you help them see something they can't see right now?
I'd tell them...
123-456-7890
3
Where might my mind be jumping?
Look at your original thought again. Is your brain jumping to the worst-case scenario? Is it predicting the future? Are you assuming something is definitely going to happen? Are you focusing on one difficult moment and turning it into “always” or “never”?
What might my mind be doing here?
4
What else could be true?
You don't have to force yourself into a positive thought. Just think of one other possibility.
“Maybe this is a really difficult period, rather than how things will always be.”
“Maybe I don't know what the future looks like yet.”
“Maybe I can learn ways of coping that I haven't discovered yet.”
Another possibility could be...
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.