Having Thoughts that Don’t Serve You?-Discover 6 powerful strategies to learn how to uncover these thoughts.

1. Practice self-awareness

    Set aside time each day to tune into your inner thoughts and feelings. You can do this through journaling, meditation, or simply taking moments of quiet reflection. Notice any recurring themes or patterns in your thoughts. Also notice what your body is feeling in the moment, e.g. heart beating fast, tension in your body, anxiety, It works best when you write them down Are you frequently criticizing yourself, worrying about the future, or ruminating on the past? Recognize that you are not your thoughts; you are the observer of your thoughts. This perspective can help you detach from negative or unhelpful thinking patterns.

2. Cultivate mindfulness

   Mindfulness involves being fully present in the moment, without judgment. Think scientist versus Judge, practice mindfulness techniques such as mindful somatic breathing, body scans, or mindful walking. When thoughts arise, observe them without getting caught up in them. This helps your nervous system not get overloaded and allows you to notice more information than what your brain is telling you when you are in your thoughts from the past/future. Notice how you can go in and out of your thoughts and the present moment, like clouds passing through the sky. Use mindfulness to anchor yourself in the present moment and notice that when you let yourself be 1% more present you allow yourself to find a safety anchor.

3. Challenge thoughts that don’t serve you well.

   When negative thoughts arise, notice the effect they have on you, eg: you start to feel very anxious or feel anger. First you have to notice are you high or low and what level is your anxiety or anger if it's at a 5- 10 level, first of all, great awareness!! Knowing what is going on inside of you is a big win. Now you do some somatic breathing exercises or the butterfly breathing technique for 8-11 minutes to allow your nervous system to come down to a level 1-3, Then you can question the validity of your thoughts. Ask yourself if there is evidence to support these thoughts or if they are distorted by cognitive biases.*threat filter. Consider alternative explanations or perspectives. Are there more balanced or compassionate ways to interpret the situation? Practice cognitive restructuring techniques to challenge and reframe negative thoughts. Replace them with more realistic and constructive alternatives.

4. Practice gratitude

   Cultivate a daily gratitude practice at the end of the night by writing down or scanning for one to three things you're thankful for or that went well during your day. These can be simple ways to help your brain focus on things like joy, meaning, or personal accomplishments. In the morning tell yourself “I'm going to have a great day”, This helps your self-conscious mind scan and look for the things that will help you have a great day, even during challenging times, I would even say especially during challenging times Focusing on gratitude can help shift your perspective and foster a sense of abundance and contentment. 

5. Affirmations

   Create a list of positive affirmations that resonate with you and reflect the qualities or beliefs you want to cultivate. Repeat these affirmations to yourself regularly, especially during moments of self-doubt or insecurity. Use them as a powerful tool to reinforce positive beliefs about yourself and your capabilities. Visualize yourself embodying the qualities or achieving the goals mentioned in your affirmations. This visualization can help solidify their impact on your subconscious mind.

6. Surround yourself with people and things that love you back.

   Evaluate the influences in your environment, including the people you interact with, the media you consume, and the activities you engage in. Surround yourself with supportive and uplifting individuals who encourage and inspire you. Seek out communities or social groups that align with your values and aspirations. Limit exposure to unwanted influences.

• By implementing these strategies consistently, you can gradually transform your inner dialogue and cultivate a more positive and empowering mindset. Remember that change takes time and effort, so be patient and compassionate with yourself throughout the process. With dedication and practice, you can rewire your thought patterns and experience greater mental and emotional well-being.