Part 5
A way to help with all-or-nothing thinking is using lines.
Using a line we can look at what is the middle ground between all-or-nothing.
Things often do not fall into all-or-nothing, but are somewhere in between.
Lines
Using Jamie as an example:
| 1) What is my all or nothing thought? |
| No one will understand, so there is no point talking. |
| 2) What are the 'all' and 'nothing'? |
| Don’t talk to anyone / talk to others. |
| 3) Example of where I was in the middle. |
| Last week, I spoke to my friend. I didn’t talk about it all, but I did talk a bit feelings.
Don’t share anything at all. _________x____________ Share everything. |
| 4) What do these examples mean? |
| I can share a bit about how I am feeling. I do not have to share everything. |
| 5) Results |
| Talking to my friend was easier than thought. We are catching up again next week. |
| 6) What I learned? |
| I didn’t have to talk about everything. It was good to get some stuff off my chest. |
| 7) New thoughts (rate how strong your thoughts are from 0 to 10): |
| I do not have to avoid talking to people (9/10). I felt relieved (9/10). My friend still wants to see me (8/10). |
click Below to hear from Jamie about how lines helped:
Jamie’s Story
“Thinking about it on a line helped.”
It is ok if you don’t want to use the worksheet.
You could also colour in a rainbow with a blank piece of paper.
Try and shade the colours of the rainbow to not be perfect between each colour because sometimes when we are grieving, it can feel a bit murky.
Feeling that way is ok, it is normal.
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