How can you tell if your thoughts are disrupting your well-being? It's been said that we may have as many as 60,000 thoughts per day! That is a lot of distraction from intentional action you may be taking. Disruptive thoughts impact your mood, your ability to communicate effectively, and your life experience of well-being.
To take charge of your thoughts, you must first start with being in a state of mindful awareness. I like to imagine the mind like a dark attic, and when we choose to become aware of our thoughts, we pull the string that turns on the lightbulb in the attic. At that moment, you are choosing to notice your thoughts. Here are some helpful strategies to take charge of your disruptive thoughts and take action to restore your sense of well-being:
Notice the physical sensation in your body when you feel stressed or anxious. Your body is giving you clues that invite you to tune into your thoughts and feelings. What does stress or anxiety feel like to you? Some common felt perceptions include butterflies in the stomach, sweaty palms, hotness in face and neck, tension in shoulders, pressure in chest, tightness in throat. When you feel your own personal cue that you are under stress, it is time to turn on that lightbulb in the attic of your mind.
Notice your thoughts. Challenge them. Is it true? Is there evidence for or against your thought? Distance yourself from your thoughts, as if you are watching them float by on a movie screen. Are you catastrophizing, that is, making something out to be much worse than it is? Is your thought useful? If not, set it aside and and make space for the solutions you are seeking. When your thoughts feel overwhelming, place your hand over your face. Your hand represents your disruptive and engulfing thoughts. Now slowly move your hand away from your face. As you do so, feel the sensation of your thought moving away. Creating space between you and your thoughts is a great way to break free of their power over you.
Write your overwhelming thoughts down on index cards. Carry them with you and read them throughout the day. Are they still true? Are they less overwhelming when you read them? You are in charge of your thoughts, and they are joining you on your daily outings.
You have a relationship with your thoughts. You are in charge and can practice mindfulness techniques to distance yourself from your thoughts and experience well-being in this present moment. Your thoughts are not facts. Set them aside and enjoy the very moment you are in. A great way to do this is to activate your five senses and allow your senses, your physical body and gravity to bring your here and now, and separate from your disruptive thoughts.
What you think about, you bring about. Pay attention to your thoughts and you will have experiences of much greater meaning that are in alignment with your values and your desired outcomes. For more on the concept of what you think about, you bring about, check out my book available on Amazon.
Comments