What dictates your day-to-day mood? If your answer is, “my thoughts”, then you are correct! The things that we think (and reinforce within our minds) each day really become the beliefs that we begin to hold about ourselves and others. It’s virtually impossible to fixate on the positive things happening in your world, and still hold a negative attitude about life. Anxiety occurs when excessive worrying (produced by constant negative thinking) begins to take over.

If you could, imagine categorizing your thoughts into genres of film (comedy, drama, horror, inspirational, thriller, etc.). Utilizing this perspective, where would you say most of your thoughts fall? Are they light-hearted, and whimsical? Are they emotionally intense or pessimistic? Are they terrifyingly unreal? Are they hopeful and pleasant? Or are they perhaps edgy and uncertain at every turn? 

Regardless of the category that you opted to identify with, if the outcome is tension-filled, fearful, and dismal then chances are that your mind has been repeatedly looping negative thoughts. If you want to escape the incessant cycle, then it’s time to switch genres. 

Often in therapy, we ask clients to put their thoughts on trial. This exercise is one of many utilized in the Cognitive Behavioral Therapy (CBT model) to help client’s to better understand the connection of their thoughts to their behaviors. While completing the task, the client is asked to list out some of the frequent negative thoughts (or beliefs) that they hold. For each, they will identify the facts that support the idea- as well as the opposing evidence that makes it false. At the end, the client can determine their own verdict to decide whether the negative thing they have been telling themselves is fact or fiction. 

Once the client has evaluated and re-evaluated the trial of their own mind, they are typically able to identify the undesirable patterns which led to the development of the thoughts that have devastated their mood. Subsequently, they can then replace the damaging concepts with positive aspirations and reminders that will help produce positive feelings which thereafter create opportunities for behavioral improvement. 

It all starts with the mind. Many great Biblical prophets, ancient philosophers, and modern-day scholars can attest to such. Our minds are intricately tricky, and mysterious things. If we are not careful, the mind can run away with our imagination and lead us to certain calamity. 

Here are a few things to consider if you find yourself experiencing anxious (worrying) thoughts:

• Write out the negative thought(s)
• List them one-by-one

•    Ask yourself what feeling does the thought(s) give you?
• Be specific

•    What do you do when you experience this feeling?
• Identify the behavior that comes next

•     Does the behavior produce a positive or negative reward for you?
• Be honest- and list the outcome of your behavior

•    Does the thought(s) stem from a fact (actuality) or fiction (perception)?
• Facts are tangible and evidence-based

•    Do you want to continue this pattern of behavior?
• If yes, why? If no, why not?

•    What steps do you need to take to change this pattern of thinking?
• List out actionable steps that you can take to make this change

If you are ready to take control of your thinking, then now is a good time to start. If you’re not, then perhaps it’s time to ask yourself “What am I waiting for”?

*Good Read Recommendation: Battlefield of the Mind by Joyce Meyer available on Amazon.com.