A quick way to avoid panic and refocus attention on now

I panic a lot. Panic for me is an extreme kind of worry, or rumination. It’s unhelpful thinking in fifth gear with a unrelentingly tight grip on the steering wheel. It brings about a tightening of the stomach. Seemingly innocuous low-level acts of kindness can bring about a watering of the eye. Like the train guard (who knew we had any of them any more?) on the South Eastern train into Charing Cross yesterday.

There is for some quite a lot to panic about right now. Especially if you’re someone like me who’s habit for catastrophic thinking (baked in since childhood ever since I ended up watching ‘Threads’ as a kid) has gone largely unchecked until well into my forties.

That catastrophic thinking often starts up again first thing in the morning. That’s when my mind is at its most vulnerable. That’s when the most unhelpful thinking can infiltrate otherwise normal thinking processes.

Being aware of this habit – especially at heightened times like this – is the first step for me. So too a little trick I learned during coaching training.

Instructions

  • Take a piece of paper – A4 will do – and draw a large circle on it. Big enough so that the edge of the circle touches the edge of the page.
  • Inside the circle draw another circle – equidistant between the centre of the page and the first circle you drew. There will be two rings created. These should be big enough to write in them.
  • In the outer ring – henceforth known as ‘The Circle of Influence’ – scribble down words or phrases that illustrate the specific things you’re worried about right now. I’ve included mine in the image further down this page – they’re representative of my world but are not meant to be representative of anyone else’s.
  • Next, I read out the statements out loud and with a pen highlight those statements which elicit a yes to the following question: is this something which is in my control?
  • If a statement has a ‘yes’ it’s moved to the inner circle – henceforth known as ‘The Circle of Control’.

    To do that I’ve taken the statements I originally put in the ‘Circle of Influence’ and rephrased (or rather, reframed) them as statements of positive intent. I’ve then written those positive statements inside the ‘Circle of Control’.

    For example, “Will I get sick?” becomes “Stay(ing) healthy”. Repeat this for every statement you’ve identified as being something which is in your control.
  • Revisit the remaining statements in the ‘Circle of Influence’. Are there any you missed? If not, no prizes for guessing that everything else in the ‘Circle of Influence’ isn’t in your control and isn’t worth your time picking over – because there’s nothing you can do to bring about any change in those scenarios.

    For example, as I much as I would like to do all I can to protect the economy, it is a much more complicated thing than I will ever be able to understand and, I was quite shit at maths at school (and geography too).

Happy Consequences

An interesting thing happens for me when I focus my thinking on the ‘Circle of Control’.

First, the mere process of writing things down and saying them out loud takes the sting out of them. Similarly, reframing each concern into something positive has a reassuring effect.

Second, the ‘Circle of Control’ helps me prioritise what’s important now. And if I’m focusing in on what’s important right now, it should limit rumination and trigger other thinking too. So, added to the list is “Take each day as it comes” and “Be kind”.

And … now I come to write that down, the thought of ‘Being in the now’ immediately springs to mind too. And when other most positive thinking starts springing to mind, so it feels like the mind has been put back into the right way of thinking and the day can get underway.

A few minutes documenting the process for this post and I’m already feeling ‘back in the saddle’, with a recalibrated sense of purpose, drive and motivation. And I recognise that’s my preferred state to be in right now.

Give it a go. Best of luck. Remember: the circles don’t have to be perfectly drawn.

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