Mindset > Panic

This week we had a lot to content with at Body Image Bootcamp: a bout of Covid that hit almost everyone in the house (but not ALL people in the house), some small earthquakes feeling under ground, and the threat of a looming category 2 hurricane. This has been one of the most challenging years at Body Image Bootcamp, but with that came some great learning lessons and to be honest….I’m quite proud of how Beth and I handled things.

The most important strategy we both had - was to get into the right frame of mind for ourselves, so we could lead others through the anxiety inducing situations we were facing. Both of us took deep breaths and focused on helping folks remember, that there are a lot of times when things are out of our control, but what we can control is how we react to it.

The first thing we did was let folks know the not so great news - this is something a lot of people struggle with because they panic with how folks are going to react, but here’s the thing, they are going to react WAAAAAAY worse if they are caught off guard. We were able to deliver the not so great news + a strategy and solution for each challenge we faced.

The process I walked folks through was the ABC model, and perhaps I’ve shared it before, but I can always share it again because it literally can help to shift your mindset to move through experiences that are less than stellar. It doesn’t change the situation, but it can help reduce the stress you feel about uncontrollable situations.

A = Adversity or the Unchanging situation
B = Beliefs about the Adversity or Unchanging Situation
C = Consequences that occur as a result of the beliefs

Let’s use our Earthquake scenario as an example:

A = Earthquake was felt
B = WE ARE ALL GOING TO DIIIIE!!!
C = Panic

Clearly, not the ideal outcome that we would want to have in order to weather the storm. So, let’s look at what can shift:

A = Earthquake was felt (this is unchanging)
B = The information we have is that we might face another earthquake and we know the plan in the event that that should happen
C = A little less anxiety, a little more preparedness, and a lot more likely to effectively follow through with the preparedness plan and survive in the event of a larger earthquake

Almost immediately we feel our little fear centers calm down. Let’s try it for another challenge we faced this week: COVID

A = Someone in the house tested positive for Covid
B = I’m going to get Covid and then I’m going to get sick and then I can’t leave and then I’ll be stranded and then….
C = A LOT of anxiety and panic and future tripping about what ifs

Instead:

A = Someone in the house tested positive for Covid
B = All we know at this time is that ONE person is positive, we will take the necessary precautions until we can all get tested. Even if I test positive, I am still able to fly home as long as I mask up and sanitize frequently.
C = Less anxiety and panic. Can focus on other things. Takes a proper covid test, gets results and follows directions depending on outcome.

Again, you can see that if there is A) a calm mind + B) a strategy + preparedness the anxiety will be lessened that much more. It’s so important for us to focus on what we CAN control, not what we can’t. The first step is always to take a few deeps breaths to keep the body calm and keep the critical thinking online - once that is good to go, then you can work through the ABCs to help calm your mind to work through a situation that might otherwise induce panic.