How much of your thought life consists of negative, inner critic, worried, fearful thoughts? …About 20%? Maybe closer to 85%? Somewhere in between?
Did you know you don’t have to engage with every thought that comes into your mind? You have the power to choose what you think about and what thoughts you focus on. My clients often find this concept difficult to believe… and I don’t blame them; most of us have never heard this before!
IS THIS SERIOUSLY POSSIBLE?
Yes! It’s true! We have the ability to change the channel in our brains…to choose what to think about…and to shift our minds out of an anxious spiral or harsh inner critic rant and on to more positive, helpful thoughts.
In fact, brain science tells us it’s absolutely possible: Multiple studies, like a relatively recent one by the Institute of Psychiatry, Psychology and Neuroscience in London, have found that replacing worry thoughts with positive thoughts for just one week reduces anxiety symptoms. This demonstrates that our brains have the capacity to change our thoughts. We have a choice!
Of course, the wisdom of the Bible has demonstrated this all along. It teaches us to “take captive every thought” (2 Corinthians 10:5 NIV), to "set your minds on things above” (Colossians 3:2 NIV), and to “fix your thoughts on what is true…” (Philippians 4:8 NLT). These verses indicate that our brains are designed to take captive, set our minds, and fix our thoughts on specific things. We have power over our thoughts.
Now that we‘ve confirmed it’s possible, let’s look at 5 simple steps to change the channel in our brain.
HOW IT’S DONE
1. Stop right now and take inventory of your thoughts in this moment. Mine include thoughts on how long will it take me to complete this post, will I be finished before my next appointment, am I going to be able to communicate this concept clearly, and wondering if anyone finds this info helpful.
2. Identify any unhelpful thoughts: any anxious thoughts (like my “What if no one finds this info helpful?”)? negative thoughts? fearful thoughts? self-defeating thoughts? self-condemning thoughts? any “I’m not _____ enough” shame thoughts? any self-harm thoughts?
3. Imagine capturing each of those unhelpful thoughts and locking them up. (Some of my clients prefer to picture handing these thoughts to Jesus).
4. Picture changing the channel in your brain. Let’s brainstorm a few “new channels” that you could switch to. Here’s some examples of “new channels” clients often choose:
*An upcoming activity or event you’re looking forward to
*A hug from a spouse, child, grandchild, etc at the end of the day
*Relaxing on the couch in comfy clothes, watching a favorite series/movie
*Repeating a favorite Bible verse
*Playing with a pet
*Doing a favorite activity: skiing, pickle ball, volleyball, gardening, cooking, singing, etc.
5. Next, set your mind and attention on the “new channel” in your brain. Each time those unhealthy/anxious thoughts from the “old channel” pop back into your mind, simply change the channel of your brain back to your preferred “feel good” channel. This is how you retrain your brain!
That’s it: 5 quick steps to change the channel in your brain! And one final thought: these steps are MUCH easier said than done. However, if your brain is filled with negative, unhealthy, anxious, inner critic thoughts, you CAN rewire your brain with consistent practice…and literally renew your mind (Romans 12:2).
NEED HELP CHANGING CHANNELS?
If you struggle with intrusive thoughts or unhealthy, negative, or anxious thoughts, I’d be honored to help you in your journey toward healing your mind. Reach out!
Reference:
The power of positive thinking: Pathological worry is reduced by thought replacement in Generalized Anxiety Disorder