How To “Unhook” from Difficult Thoughts
When we struggle against our thoughts we tend to engage in unhealthy behaviors in order to cope. Learn to create some space from those difficult thoughts and emotions with these unhooking tools!
There are many times throughout the day when we’ll get “hooked” by difficult thoughts, feelings, or emotions. And when those difficult feelings arise, it’s super easy to get “hooked” by them. They reel us in and pull us into away moves (i.e. actions that take us away from the life we want to live).
So what do you do when these difficult thoughts arise? Typically we try to distract ourselves, push the thoughts away, or try to just think positively. But the reality is that the thoughts are pretty hard to ignore. So instead of letting our thoughts dictate our actions, we can instead learn to “unhook” from them. We can accept that the thoughts are there, learn to give them less power, AND continue to act in ways that move us closer towards the person that we want to be.
Any how is this related to my health journey? When we struggle against our thoughts we tend to engage in unhealthy behaviors in order to cope. Have you ever had a fight with your partner and proceeded to drown your frustrations in a box of cookies or glass of wine? Or have you ever skipped a workout because you were stressing or ruminating about something else? The thoughts that hook us often lead us towards behaviors that move us further away from the life we want to live.
Below are 6 different unhooking tools; all of which have been pulled from ‘The Happiness Trap’ by Dr. Russ Harris. Try practicing each one for at least 30 seconds and notice if your thoughts seem as powerful as they were before. Some will resonate with you and others won’t. Feel free to pick and choose which tools speak to you. And whichever you choose, practice, practice, practice!
Unhooking Strategies
1. I’m having the thought that…
Create some space between you and the thought. Instead of saying “I’m a failure,” say “I’m having the thought that I’m a failure” or “I notice I’m having the thought that I’m a failure.”
2. Name the Story
Identify your mind’s favorite stories and name them! There’s the “I’m not good enough story.” Oh yes, there’s the “I’m a failure story.”
3. Thank Your Mind
Your brain is like a very protective friend that’s trying to keep you safe. Next time an unhelpful thought pops up, try saying “Thank you mind! I know you’re trying to help but I’ve got this.”
4. Pop Up Mind
Imagine your thoughts are like internet pop-up ads. Visualize yourself closing the pop-up window or scrolling right past the ad in your brain news feed.5. Musical Thoughts
6. Play with Text
You can imagine this if you’re a good visualizer or use your computer if you’re not. Type out the thought and play around with the formatting; colors, spacing, sizing, fonts, animations, etc.
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