​Updated 17/09/2020

Helpful Thinking

For more information about these resources please visit psychology.org.au/topics/disasters

During a global health emergency many people’s way of thinking about the world and themselves may have shifted to have a very negative focus. They might now see the world as dangerous and unpredictable, and be thinking things like, “Things will never be right again”, or, “No-one can keep me safe”. These thoughts are understandable given we are faced with an unknown situation, but they can also cause additional intense sadness, fear or anger. Thoughts have a direct impact on how people feel, and when negative thoughts become habits of thought, they can increase distress and make it harder to deal with the situation. Then, they become unhelpful. Tackling unhelpful thinking A useful skill to learn is to notice if you are thinking in an unhelpful way, and try to find more helpful thoughts that make it easier to manage.

Step 1 Notice your feelings

Catching yourself thinking unhelpful thoughts can be tricky. Often these thinking habits are automatic, and we don’t notice what we’re saying to ourselves, but just know we feel bad. Noticing that you are feeling worried might come first.

Step 2 Identify your thoughts

​Then, ask yourself what you might have been thinking. Perhaps it was overly negative and unhelpful, something like, "I won’t be able to cope”, or, “Everything is ruined – I’ll never get things sorted out”. ​

Step 3 Challenge & replace

The next step is to come up with an alternative, more helpful thought, which should give rise to more positive feelings like being in control and feeling more hopeful. Try, “I’ve coped with a lot already and discovered strengths I didn’t realise I had”, or, “This is hard work and will take a while, but I’ve started – just keep chipping away“. Of course, as with most things, you will get better at noticing unhelpful thoughts and focusing on helpful alternatives with practice.