Steps to Manage Overwhelming Thoughts
If you need help implementing these strategies into your growth journey, consider connecting with a Christian Coach.
Excerpt: Moving Through Trauma - Week One
Section: Grounded in the Present
Speaker: Matthias Barker
Managing Overwhelming Thoughts
If you're trying to manage a feeling or a thought that you can't seem to control, you're not alone. Often, our minds can feel like a stormy sea, with waves of thoughts crashing over us. Here's a mindfulness exercise to help you anchor yourself in the present moment, even when those thoughts persist.
Step 1: Set Aside Your Thoughts
Take a moment and visualize setting those overwhelming thoughts aside, much like taking out AirPods and setting them down. Notice that, just like the audio continues to play, your thoughts are still there in the background. They don't need to go away right now.
Step 2: Focus on the Present Moment
Pivot your attention away from those thoughts and bring it to this present moment. Take a deep breath. Remember, those thoughts don’t need to disappear for you to be right here, right now. Take another breath with me.
Step 3: Imagine an Anchor
If your thoughts feel like a storm rolling over you, and focusing on your breath feels overwhelming, imagine throwing an anchor overboard. This anchor will sink to the ocean floor and hold you tight as you weather the storm. This visualization can help ground you when the storm of thoughts feels too intense.
Step 4: Find Your Anchor in the Room
Look around the room and find an object to focus on. It could be the texture of your shirt on your shoulder, a doorknob, or any other object with a distinct texture or color. Focus on this object as if it's your anchor, grounding you to the present moment.
Step 5: Engage Your Senses
Concentrate on the color, shape, texture, and temperature of your chosen object. Imagine what it would feel like if you touched it, and even what it might taste like. Engaging all your senses helps divert your mind from the overwhelming thoughts.
Step 6: Return to the Present Moment
After focusing on your anchor, gently bring your attention back to the present moment. The waves of thoughts might still be tossing in your mind, but you don’t need them to calm down to be here right now. Take another deep breath, holding for three seconds at the top.
Conclusion
You can feel okay even in the midst of the storm, with all the thoughts playing in the background. By shifting your attention to the present moment and using anchors like your breath or objects in the room, you can find peace amidst the chaos. Remember, it’s not about making the waves disappear; it’s about finding stillness within the storm. Take a breath, and embrace the present moment.
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