Worry Resource - Page 11

Living with worry and anxiety amidst global uncertainty
Emotions & body sensations
Feelings of anxiety and an
increasing sensation of panic.
(Rate intensity 0–100%)
What did you feel?
Automatic thought
(Thoughts, images, or memories)
What went through your mind?
Challenging Your Thoughts Compassionately During A Global Health Crisis
Who were you with? What were you doing?
Where were you? When did it happen?
Watching the news for the second
hour in a row.
This is terrible. So many people
could die. What’s going to happen
to me and my family?
If you had an image or memory, what did it mean
to you?
Compassionate response
What would a truly self-compassionate
response be to your negative thought?
It’s understandable that you’re
worried - it would be unusual
not to be. What’s the best thing
that you can do for yourself to
feel better right now? Maybe you
could watch a comedy instead of
the news, or get up and do
something else.
Try to respond to yourself with the compassionate
qualities of wisdom, strength, warmth, kindness,
and non-judgement.
• What would my best friend say to me?
• What would a truly compassionate being say
to me?
• What tone of voice would I need to be talked to
in order to feel reassured?
© 2020 Psychology Tools Limited
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