by Amanda Rosinski, M.A.
I just finished my classes and final assignments for the fall semester, which normally leads to a winter break. Usually, the month of January is my winter break from classes, and a time I can take to focus more on self-care in preparation for the spring semester. For example, this past January, I was able to take a small vacation for a few days where I relaxed and didn’t focus on school. But as I approach winter ‘break’ this year, my schedule is becoming quite full, and doesn’t much look like a break anymore. I notice myself feeling more and more anxious as January approaches, and I know I needed to take a step back and examine that emotional reaction. So what is causing my anxiety about my busy January? One of the biggest unhelpful beliefs that keeps going through my mind is awfulizing, “This is the worst thing that could happen to me in January during my normal break time.” Another belief I keep having is demandingness, “I should have my normal break in January like I did last year,” and “I should be able to take a vacation like I did last year.” So how can I dispute those beliefs and turn my emotional reaction into a healthier one?
So are these beliefs actually helping me at all? Well that’s easy – they’re not. In fact, they are hurting me by causing me to feel a lot of anxiety. Also, I have survived busy times before, even during periods that were not planned, so chances are I will survive this January as well. Is it really the worst thing that could happen to me? It is unfortunate, but it is not the worst thing, and I will still have some time to enjoy very small breaks. Should I have my normal break like last year, and should I be able to take my vacation like last year? I would prefer to have the break and take a small vacation, but it doesn’t necessarily have to be that way. These new and more flexible beliefs have allowed me to turn my anxiety into a healthier reaction, which are feelings of concern. Now, I will not be overwhelmed with anxiety, and can focus my energy on completing all of the upcoming tasks I have in January.
