When I have bad migraines for multiple days in a row I worry things are getting worse instead of better. I struggle to believe that I am healing when I feel so bad, although I can often believe I am healing when I feel well. It just doesn’t feel like a congruent thought – to think I’m healing when my body seems to say otherwise. I’m looking for a more neutral thought, but even something ‘neutral’ like “I have a migraine” feels really loaded for me. I’m struggling to think of a neutral, achievable thought for when I’m feeling unwell… I’ve thought of “This is temporary” or “I need to take care of myself right now” but they don’t seem to answer to the thought that in the long term things are getting worse. Do you have any suggestions?
c: I have a migraine for many days in a row
t: Things are getting worse
f: Despair
a: Lose hope; question if my actions are worthwhile or making a difference; not take care of myself as well
r: Things seem to get worse
Answer:
Your result is that you prove your thought true…when you believe it’s getting worse you notice all the ways it is worse and you add the emotional pain on top of it. Then we often add another layer where we judge ourselves for not doing thoughtwork well enough to “fix” it. Never use thoughtwork against yourself.
What if you just let yourself say the truth about how you are experiencing your migraines? What does your brain say will happen if you do this?
What if you stayed in the present and let it be what it is?
It sounds like your thoughts aren’t resonating because you don’t believe them. You are trying to put some nice thoughts on a negative circumstance and it’s not sticking. You don’t know how long it will be, but what if you don’t need to?
C: In this moment I feel (describe your migraine in detail)
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