Can I tell you a story?
Recently, I had the pleasure of spending a few days away from home facilitating a professional retreat for a valuable nonprofit organization. Although this wasn’t a vacation in the traditional sense, it was nice to take a step back from my regular day-to-day routine and spend time in a new place working with fantastic people.
And then I came home.
Don’t get me wrong, I love being home…but being at home sometimes comes with unique challenges.
I’d barely been there thirty minutes before I was beginning to feel the overwhelm of transitioning back into normal life.
There was a mountain of laundry from my trip that needed to be washed and folded, a refrigerator that was in need of fresh groceries, and family members with unique care needs that must be addressed.
Do you know what I did?
I went outside and sat in the hot tub.
That’s right!
I gave myself permission to ignore the laundry (and everything else) for a few more minutes and I excused myself to recenter and relax. As I sat in the water taking in the views from my backyard, I made the conscious choice to allow this relaxing visual image to calm my mind.
As I went about the rest of my day, tackling chores and to-do list items, I kept the image of my backyard trees and bubbling water at the front of my mind. Each time I began to feel my stress creeping back in, I’d pause:
“Sarah, put your mind back in the water. Choose calm.”
This wasn’t the first (and certainly won’t be the last) time I’ve relied on visualization techniques to help direct my thought patterns. It’s a tool that I’ve found incredibly helpful in reinforcing a key truth:
We have the power to control our thought patterns.
Yes, it’s true. The mind is a sacred and personal space that you alone have access to. Do you know what that means?
You are in the driver’s seat of your own mind. You get to choose what you focus on. You are in control
Now, that doesn’t mean other thoughts won’t pop in. We’ve all experienced unwanted and uninvited negative or anxious thoughts. (Ex: The instantaneous feelings of dread I experienced while staring at my mountain of dirty laundry.)
It does mean, however, that we get to choose which thoughts are allowed to remain at the forefront of our minds. Which we let ruminate and linger and which we choose to let go. This is what allowed me to choose to say “no” to my negative thoughts regarding my to-do list, and choose instead to focus on the relaxation I felt while sitting in my backyard.
Perhaps you’re thinking to yourself, “This sounds nice, but it’s just not that simple.” If so, you’re absolutely right!
Learning to truly take control of our thought patterns is a skill that is built over time. It takes practice. Much like learning to ride a bike, it’s something we get better and better at the more times we try.
As you begin learning (or re-learning) to take control of your thoughts, here are a few helpful tools that can help:
- Visualization – This strategy (as referenced above) involves bringing to mind images that help you recenter or refocus your mind. These could be images of people, places, or experiences tied to a feeling, thought, or emotion that you are hoping to cultivate within your own mind.
- Mantras – Having a positive mantra to say or repeat can be a helpful tool for combatting certain difficult thoughts or emotions. Think of them as a counterargument to the negative thoughts in your mind. Here’s an example:
When your mind tells you: “This is so hard!”
You may repeat the mantra: “I can do hard things!”
- Journaling – Many people find that journaling can be a helping way of processing and releasing negative or anxious thoughts or emotions. You may find the process of moving your thoughts from the mind onto paper can make it easier to recenter your mind on other things.
- Music – It’s no secret that music plays a powerful role in shaping our thoughts and emotions. While some songs can be real tear-jerkers, others can be inspirational or energizing. If you find that you are someone who responds well to music, it may be worth creating a playlist of go-to songs you can turn on when you need some help adjusting your mindset.
- Counseling – Depending on the particular thoughts or emotions you are experiencing, there are some situations where seeking the help of a professional counselor may be helpful or necessary. Your counselor should be able to provide you with additional tools and strategies to help you navigate your personal thought patterns.
Do you have a go-to strategy for reclaiming your thoughts and taking control of your mindset? I’d love to hear about your experiences. Drop a comment below and let me hear your story!
Article was contributed by: Maria Lees, Team Writer with Sarah Boxx
