How Big is My Problem?
If you struggle with the kind of anxiety that makes every problem seem like an emergency, I hope this is helpful for you!
In 2016, I was doing therapy with pre-schoolers ages 3-5 years old (yes, that is possible!) and I found a worksheet called “How Big is My Problem” to help teach them emotion regulation skills. More recently, I pulled out that old worksheet and revamped it for an adult client I have been working with for more than a year now.
The client I am working with now deals with severe anxiety and a particular cognitive distortion called “Catastrophizing.”
If you deal with anxiety, the scale below can inform your anxiety, so that every problem doesn’t seem to be the same (gigantic) size. As a result, you will be able to take more confident steps towards problem solving.
So, how big is your problem? Would you rate it a 5, 4, 3, 2, 1, or 0?
5 ) Emergency
Definition: You definitely need help from someone.
Examples: Fire, car accident, danger from self or others, etc.
What to do: Notify a helping person (i.e. 911 or GCAL at 1-800-715-4225) as soon as possible!
4) Gigantic Problem
Definition: You can change with a lot of help.
Examples: Panic attacks, thoughts of hurting self or others, forgetting to eat or take medications, etc.
What to do: You may need additional support beyond what you already have. Schedule additional appointments with your psychiatrist, therapist or case manager this week, reach out to a volunteer listener using 7cups.com, join a support group, or call a free warm line (i.e. 844-326-5400) when you just need to talk with a caring professional.
3) Big Problem
Definition: You can change with some help.
Examples: Unable to pay for/pick up medications, feeling triggered by something outside of your control, feeling overwhelmed/stressed, etc.
What to do: Focus on your breathing for a moment. Try to ground yourself. Once you feel a little more clear, think through your options and remember to use what you already have, such as upcoming therapy appointments, pets, pictures, thank you cards, music, nature sounds, friendly phone calls, self-compassion mantras, tasty food, positive/good news sources, gratitude walks, feel-good workouts, etc. Remember, it’s okay to not be okay!
2) Medium Problem
Definition: You can change with a little help.
Examples: Feeling lonely, tired, bothered by people, afraid, etc.
What to do: Prevent further issues by thinking of stabilization. Attend regularly scheduled appointments, take medications as prescribed, use coping skills that are already working for you, and take it one day at a time. Remember that this feeling can and will go away just as it came. This is not forever. “This too shall pass.”
1) Little Problem
Definition: You can change with a little reminder.
Examples: Forgot to give medicine to your pet, lost the remote control, forgot to buy a few items on your grocery list.
What to do: Look at old reminders or set a new reminder, and forgive yourself for making a mistake. Remember, not one person on earth is perfect. Perfection does not exist.
0) Glitch
Definition: You can fix this yourself.
Examples: Needing to clean up after a meal, or make one space in your home cozy, or find something entertaining for the day/evening.
What to do: Identify your values/what matters most to you in that moment, and take the first step towards it.
If this blog post was helpful, let me know on IG or reach out to get started today!