3 Steps to Stopping Ugly Thoughts
Who doesn’t have ugly thoughts, at least once in a while? Good news: You can replace ugly thoughts with truthful thoughts and renew your mind. Here’s a tool for you.
So today you learn how to:
1. Identify an ugly thought you believe that’s true about you or your circumstance.
2. Recognize the link between your thoughts and your feelings and replace your ugly thought with a new thought.
3. See change in your emotions and actions as you renew your thoughts. A helpful tool is my Transform Your Thoughts e-Journal. Available now.
What’s better, this process has helped hundreds of my counselees renew their thinking. It is based on scripture verses like Romans 12:2 and Ephesians 4:22-24:
You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires; to be made new in the attitude of your minds; and to put on the new self, created to be like God in true righteousness and holiness.
Step 1: Identify
First, on notebook paper, set up your categories like this:
UGLY THOUGHT. . .EMOTIONS. . .ACTIONS
Then under “Ugly Thought” write your current or recurring negative, ungodly thought. Then jot down the resulting emotions under “Emotions.” Now, list your behaviors under “Actions.” Here’s an example.
UGLY THOUGHT: “I’m stupid”
EMOTION(s): Anger, depression, loneliness
ACTION(s): Yell at the kids, slam the door, eat a bag of chips
Step 2: Replace
Now write three new categories. Under “Truthful Thought” replace the ugly thought with a biblical truth or a scripture verse. Then write the likely resulting feelings under “New Emotion” and likely behaviors under “New Action.” On your notebook paper set up your categories like this:
TRUTHFUL THOUGHT. . .NEW EMOTIONS. . .NEW ACTIONS
Here’s a corresponding example.
TRUTHFUL THOUGHT: God says all his works are wonderful, so this means I’m an okay person and He’ll help me.
NEW EMOTION(s): Contentment, courage
NEW ACTION(s): Hug the kids, smile, complete the job application
Step 3: See Change
Lastly, chart the ugly thoughts you believe, your emotions, and your actions daily. As soon as you recognize an ugly thought, replace it with a truthful thought. Click & Tweet! And ask God in prayer to help you believe his truth. As you stick with it, you’ll begin to see a change in your emotions and actions as you replace ugly thoughts with the truth. Please be patient and persevere.
You didn’t develop poor thinking patterns overnight. In fact, they may have begun in childhood and are ingrained in your thinking. And so it’ll take weeks, sometimes months, as you to cooperate with the Holy Spirit in the renewing of your mind. Have hope. You CAN do it with God’s help.
Question: What is truthful thought you’d like to have in place of an ugly thought?