4 Steps to Reduce Stress, & Reset the Mind
BELIEVE & EXECUTE
The brain believes what the mind focuses on as truth. Both intentional and unintentional ideas are considered commands. These commands direct the mind to change toward a hopeful productive mindset or a more rigid fixed mindset (Doidge, 2016). As your internal or external voices command programs to continually run, beliefs are formulated, activating the Quantum Zeno Effect.
The Quantum Zeno Effect is practiced through focused attention and repetition. The repetitive action deepens knowledge, understanding, and neural connection (Leaf, 2013). Below are four strategies that I use during cognitive therapy sessions. Consider using them throughout the day to overcome any form of toxicity or derailing experiences.
Before you begin, prepare the brain and body to receive what is being learned with the breathing exercise mentioned earlier: Relax your face, relax your shoulders, rest your hands on your thighs. Now breathe: Inhale for a count of 4, then exhale for a count of 8. Complete 4 to 8 repetitions and begin the Mindset-Reset Chatter Strategies.
Here are the 4 steps:
1. Confront. Be aware and conscious of the thoughts and feelings that are causing concern. Embrace feelings, don’t ignore or suppress them. Acknowledge if you are hurt, frustrated, anxious, or causing pain to others. Ask, “What am I experiencing? What cycles am I repeating? What am I going through? Am I able to truthfully address this situation, to stop normalizing this pain, or ignoring my authentic voice? Am I now ready to shut down insecurity or inferiority?” Pain, depression, and anxiety are messengers. These emotions are communicating that something needs to be addressed! We can acknowledge and accept the challenge to work through the necessary changes needed.
2. Capture. Thoughts can be captured. We do not have to accept them. We capture them by identifying the cause and the purpose. As we analyze them and capture them, we are taking control and putting ourselves in charge of the situation. Evaluate: Is this thought of worry, anxiety, or fear true? Is it based on the “ANTS” (All Negative Thoughts)? Try to understand what is hurting and disappointing, where it is coming from, and why. Remember not to minimize concerns, “no thought should go unchecked.” Use this “superposition” balcony technique and your imagination. See yourself in an amphitheater, above the clouds, filled with wise loving supportive individuals. There is a seat reserved for you. Sit with them outside of yourself and allow yourself to drink in new hope, wisdom, possibilities, and calm to reason objectively. Consider that you are much larger than any destructive situation and are destined to conquer. Use your imagination, capture the thought, situation, or circumstance and seal it in a steel soundproof box. You are surround by a community of ten thousand wise individuals. They help you address and dominate these thoughts until they shrink and disintegrate.
3. Conquer. Writing is an effective method to release thoughts and create new possibilities. Writing helps to get the pain, concerns, or untruths out. Use different colors or shapes to write and name the emotion that needs to be released. This does not need to be neat; it’s putting your feelings and emotions on paper. In therapy sessions, we sometimes address one major concern or list several pages of concerns divided into four categories: relationships, work and finances, health, and faith. Then, with a different colored pen or marker, we write the truth to change the desire and mark through the present situation. This helps to get clarity on thoughts, set new boundaries, and redirect the building of new thought trees within the mind (Cloud, Henry & Townsend, John, 1992).
4. Create. Create a new narrative. Declare your truth, stand in your superposition, and record from the balcony. Choose and formulate one decision to work on with the wisdom of God and the perspective of those you honor and respect. Implement a strategy to begin the healing/transformation process. Remember that you have unlimited resources and capabilities inside the non-conscious. Get quiet and access it.
As you implement these four Mindset Reset Chatter Strategies, be sure to modify them to meet your needs. Lean in and awaken to emotional messengers, capture thoughts to analyze them, then begin the deconstruct or reconstruct process, change how things are impacting you, and re-conceptualize a new thought, before it becomes part of the long-term memory.
Also, don't hesitate to contact a psychotherapist if concerns persist. There's no shame in seeking additional help. If your tooth aches, you'd schedule an appointment with a dentist. Therefore, if your mind or nervous system is dysregulated, pray and seek a counselor or physician to recommend the support needed. Also consider naturopathic solutions as well.
RESET THE BODY
WITH MIND CONTROL
You can reset your mind to control physical circumstances. Neuroscientist are discovering that the brain does the work of the mind. The brain does what the mind continues to focus on. Signals from the mind literally turn on and off our DNA. This is a neuroplastic phenomenon – the ability of the mind to change and rewire thoughts, memories, and habits. You have the capacity to restructure your intelligence, feelings, and emotions. You also have the ability to accept or reject any thought.
“How?” you may ask. As the captain and commander of your soul, you allow thoughts to become permanent by rehearsing them with repetitions. The frequencies and vibrations from neurons confirm this Biblical proverb,
“For as he thinks within himself, so he is.” Our dreams, imaginations, intentions, and hopes deeply impact how the brain processes information as well as architects the foundation of our core beliefs. However, few comprehend that we can change these circuits. Cognitive neuroscience shows that we can create new neural pathways to switch on and off certain genes with continual thoughts and habitual behaviors.
Doctors Sigmund Freud, Eric Kandel, and Norman Doidge have shown that our thoughts change the structure of the brain moment by moment. I love this thought by Dr. Caroline Leaf, “We cannot control the events and circumstances of life but we can control our reactions.” Initially this is hard work, but it is so doable. The key is to train the mind and body by intentionally speaking and thinking with the right feelings, addressing anything contrary to your authentic plan and purpose, and living authentically.
Kill all the Ants (All Negative Thoughts)
This is not just a good idea, or mumbo-jumbo, but vital because your life depends on intentionally renewing the mind. There is current research that shows 75% to 95% of human diseases are related to stress and inflammation (Hanaway, Patrick, 2022). This means that there are so many internal and external pressures in life that it is vital to know how to conquer and decompress stresses for wholeness and abundant living.
Journal To Transform the Mind
Find your authentic self in journaling. There are times in life when situations, or cycles stunt our growth and ability to move forward. We need to learn that fear, shame and disappointment will not dictate our lives eternally. There is hope, new discoveries from cognitive neuroscience show our innate ability to change the mind, emotions and behaviors. This realization is phenomenal and allows each one to step towards the highest version of themselves.
Change is often challenging, however writing thoughts from a new perspective and attitude rewires the mind and body to reconnect with our authentic selves. This tool of self-love and healing are necessary and prepares us to mature and live fully in every area of life. I often tell my adult children to be aware of the messages that your emotions are sending, then use wisdom to discern a new plan of action to address the situation. Journaling reinforces this process as we are intentional, honest and ready for change. Consider using these excerpt examples from my book; Transformational Journal-101 Daily Mindset Tools to Release the Full Power of You.
Once You Choose
Hope, Anything Is Possible
Christopher Reeves