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We’ve all been there.
You’re going about your day, maybe enjoying a quiet moment, when suddenly… BAM!
An unwanted thought bursts onto the scene.
It could be a cringeworthy memory, a nagging worry, or a bizarre, intrusive image.
These mental gate-crashes can be unsettling, distracting, and even downright disturbing.
The key thing to remember? You’re not alone.
Everyone experiences unwanted thoughts.
The problem isn’t the thoughts themselves, but how we react to them.
So, what do we do when these uninvited guests decide to set up camp in our minds?
Here’s my personal approach:
Acknowledge, Don’t Engage:
My first instinct is often to push the thought away, to tell myself to “stop thinking about that!”
But this usually backfires. Like a mischievous child, the more you tell it to go away, the louder it screams.
Remember the pink elephant? If I ask you not to think about a pink elephant, what’s the first thing you think of?
Instead, I try to acknowledge the thought objectively.
Depending on the nature of the thought, I might say to myself, “OK, there’s that thought again,” or “Yep, my brain is doing that thing.”
This simple act of acknowledgment disarms the thought, preventing it from gaining too much power.
Label and Detach:
Once I’ve acknowledged the thought, I try to label it for what it is: a thought.
I remind myself that a thought is just a thought – a fleeting electrical impulse in my brain, not a reflection of reality or my character.
If you believe in the spiritual, you will also acknowledge that this is an attack on your mind.
Resist it.
This detachment is crucial.
I might think, “I’m having the thought that I’m going to fail this project,” rather than “I am going to fail this project.”
I then reject that thought.
This small shift in language creates distance and helps me recognize the thought as an external event, not an internal truth.
Redirect Your Attention:
Once I’ve observed the thought, I actively redirect my attention to something more constructive.
I recite the famous Psalm 23 for example – The Lord is my shepherd…
Usually, I put some uplifting music on as well.
The key is to choose an activity that fully engages my mind, so the unwanted thought has less room to linger.
This isn’t about suppression – it’s about shifting my focus to something more positive and productive.
Be Patient and Kind to Yourself:
Unwanted thoughts are rarely a one-and-done situation.
They might pop up again and again.
When they do, I try to be patient and kind to myself.
I remind myself that this is a normal part of the human experience and that I’m doing my best to manage it.
Self-compassion is essential.
I wouldn’t judge a friend for struggling with unwanted thoughts, so why should I judge myself?
Seeking Guidance and Support
We are not meant to navigate these challenges alone.
Seeking guidance from spiritual mentors, pastors, or Christian counsellors can provide valuable support and tools for managing our thoughts.
Sharing our struggles allows others to offer encouragement, prayer, and practical advice.
Final Thoughts
Controlling our thoughts is a lifelong journey, but one that is made possible through faith and a relationship with God.
By surrendering our minds to Him, filling them with His truth, and seeking His guidance, we can experience the peace that surpasses all understanding and live a life that reflects His love and grace.
Remember, you are not your thoughts.
You are the observer of your thoughts, and you have the power to choose how you respond to them.
Casting down imaginations, and every high thing that exalteth itself against the knowledge of God, and bringing into captivity every thought to the obedience of Christ (2 Corinthians 10:5)
