Self-distancing and uncertainty call for connection and coordination: fostering the benefits of a shared approach through the dedicated tool by Dr. Russ Harris.
What metaphore would you use for describing your mind? A radio station, a jumping monkey, a bunch of judgmental fellows?
All of these have been used in the science of behaviour, metaphores are helpful in expressing the most evident and eye catching qualities of what we describe. So what qualities do these metaphores convey? Restlessness, criticism, lack of control, high volume, talkativeness, ...
Yeah, probably all of them.
Our minds are chatter boxes and they do have reasons for being so. To make it simple: they generate neverending comments and judgments to save our lives (posts will come to further dig into this topic). How many times did you wish your mind just stopped?
These days of global health emergency, our minds can get very loud, and in the context of us having losto nearly all of our daily structures and points of reference that provide us with a sense of security.
“When we are facing a crisis of any sort, fear and anxiety are inevitable; they are normal, natural responses to challenging situations infused with danger and uncertainty.
It’s all too easy to get lost in worrying and ruminating about all sorts of things that are out of your control: what might happen in the future; how the virus might affect you or your loved ones or your community or your country or the world – and what will happen then - and so on.
And while it’s completely natural for us to get lost in such worries, it’s not useful or helpful.”
These words from Russ Harris, author of The Happiness Trap, are an introduction to a tool he created to define the essential framework of a healthy coping response to the stress of the COVID19 pandemic. The tool is based on Acceptance and Commitment Therapy.
F = Focus on what’s in your control A = Acknowledge your thoughts & feelings C = Come back into your body E = Engage in what you’re doing C = Committed action O = Opening up V = Values I = Identify resources D = Disinfect & distance
F.A.C.E. C.O.V.I.D., a description of the tool by Russ Harris
Because what you do - here and now - can make a huge difference to yourself, and anyone living with you, and a significant difference to the community around you.
Focus on what's in your control
The reality is, we all have far more control over our behaviour, than we do over our thoughts and feelings. So our number one aim is to take control of our behaviour - right here and now - to respond effectively to this crisis.
This involves both dealing with our inner world – all our difficult thoughts and feelings - and our outer world – all the real problems we are facing. How do we do this? Well, when a big storm blows up, the boats in the harbour drop anchor – because if they don’t, they’ll get swept out to sea. And of course, dropping anchor doesn’t make the storm go away (anchors can’t control the weather) - but it can hold a boat steady in the harbour, until the storm passes in its own good time.
Similarly, in an ongoing crisis, we’re all going to experience ‘emotional storms’: unhelpful thoughts spinning inside our head, and painful feelings whirling around our body. And if we’re swept away by that storm inside us, there’s nothing effective we can do. So the first practical step is to ‘drop anchor’, using the simple ACE formula:
A = Acknowledge your thoughts and feelings C = Come back into your body E = Engage in what you’re doing.
Committed action
Take effective action. Follow official guidelines to protect yourself & others. Ask yourself often ‘What can I do right now - no matter how small it may be
- that improves life for myself or others?’
Open up
Make room for all those painful feelings - and be kind to yourself. What kind things would you say to and do for a loved one in this situation? Apply those same kind words and deeds to yourself.
Values
What sort of person do you want to be? How do you want to treat yourself and others? Your values might include love, patience, courage, kindness …. or numerous others. Look for ways to live them.
Identify resources
Identify resources for help, assistance, support, and advice. This includes friends, family, neighbours, health professionals, emergency services. Make sure you know the contact phone numbers.
Disinfect & Distance
Disinfect often & physically distance - to care for yourself, your loved ones, and your community.
LINKS:
Video animation English:
Video animation Italian:
Ebooks in about 15 languages: https://www.facebook.com/groups/941642582695315/permalink/1312101242316112/
Comments