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    Balance your Covid Perspective

    Balanced Perspective

    Our perspective may have been tested over the past year and that is ok, balancing that perspective may be key to us managing in continuing restrictions. We have never had to live in a time like this, we are living in history and doing the absolute best we can with what we have got. It is normal to have fears about this situation, these times are uncertain and we feel fear with uncertainty. We can feel fear and have a balanced view in the long term about the situation. The facts about our situation is that it will end and we will return to our lives eventually.

    Balancing our perspective requires us to take a look at our thinking and balancing this. We are inclined to negativity so be kind to yourself when you attempt this. There are thinking styles that can contribute to stress and low mood and I will offer how you can balance these thinking styles below.

    Notice your thinking

    Checking in with yourself and asking yourself if these are present for you is the first step in balancing your perspective.


    All or nothing thinking; In this type of thinking you are either right or wrong, good, or bad; you may say things like “If I’m not the best mother at being in a pandemic then I am worthless” or “what’s the point in starting if I can’t finish”.

    Noticing the negative and discounting the positives; when you focus on the negatives and not the positives. Right now this may look like focusing on how isolated you feel and not how you can reconnect with people.

    Overgeneralising; when you look at one incident or behaviour and decide it is an overall failure. “Today the children watched too much TV, I am a bad mother”.

    Should and Musts; This type of thinking places huge amounts of pressure and unreasonable demands on a person. “I should get things right” “I must never get upset with my children”


    If you notice any of these thinking styles we can then put them on trial. What are the facts about this thinking? What is the evidence for and against??


    Challenge the thinking

    Then we can challenge these thoughts with some questions.

    All or nothing thinking; Find the shades of grey. Am I being inflexible? Is there an in between in which this is not ideal but not a disaster?

    Noticing the negative and discounting the positives; Search for the good. Am I discounting something good? What are the positives in this situation?

    Overgeneralising; Get specific. Does this relate to everything? What are the facts?

    Should and Musts; Flexibility. Can I change should to “could” or “would have like to”? Is this an absolute in this instance or was this a non absoloute?

    Change your perspective

    Ask yourself the following questions to complete balancing your thinking.

    If I were speaking to a friend what would I say to them about this situation?

    Are there any other ways I can view this situation?


    I would suggest practicing these steps when you notice your thinking is unhelpful. You are doing amazing and I hope this is helpful in balancing your perspective. If you need any support and are finding it difficult to balance your perspective, I am very happy to support you by online counselling. Contact me today to book your session.





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