Have the Courage to Lean in

When you notice you are worrying about something you think might happen or you are ruminating about something from the past, use this awareness as an opportunity. This is because as you become conscious of your reaction to a situation, you have arrived at a ‘choice’ point – and a chance to change tack. You can either keep imagining your familiar unhelpful thoughts or try something new.

This month’s self-care project

Have the courage to lean into your experience and challenge your thoughts

This does not mean judging the situation as good or bad. Instead, it involves focusing on your feelings and identifying what is (and isn’t) in your control.

When you catch your overactive mind – try to

  • Acknowledge your emotions and feelings
  • Notice your how you are reacting to the stressful situation

Focus on the facts – rather than your interpretation or assumptions. Our worries and stressors are often not always based in fact.

Ask yourself:

  • What am I feeling?
  • What are these emotions?
  • How would I like this situation to turn out?
  • What are the facts?

Focus on WHAT you are feeling rather than WHY you are feeling a certain way.

If you cannot acknowledge your emotions and are clinging to negative thoughts – try grounding and breathing techniques such as:

  • Feeling the sensation of your feet on the ground and looking at the sky
  • Breathing in and out through your nose
  • Spending a few minutes focusing totally on the sound and feeling of your breath
  • Notice the what else is happening around you (sounds, the weather etc)

This recalibration can help you put things into perspective.

  • Is your worrying valid?
  • What action do you need to take?

Also contemplate whether or not your ruminating is supporting you, or is it pulling you back down into mental overwhelm?

Next time you catch those busy and unhelpful thoughts in your head and recognise them for what they are – congratulate yourself !!   Let go of the story associated with them and use your breath to bring you back into the here and now.

If you have any questions and for more information – please contact me at charlotte@sagepractices.co.nz 

You can also download a FREE audio file of Sage Practice’s two-minute breathing exercise here