Ever feel like your thoughts are like this t-shirt - spiraling from your mind into your shoulders and your stomach until it's a mess of tension like these ugly colors? Of course you have! It's the human condition. As a life coach both privately and as a volunteer for a local clearinghouse for people in need and as a Stephen Minister at our church for people in crisis, I see a lot of people whose countenance looks as volatile as that t-shirt - with dark and scary thoughts that are swirling and sometimes ready to explode or draw them deeper into the spiral of depression or despair.
Interestingly, as I read about brain research that I did much reading on during my years as an educator, I see that the word depression is almost always described as a spiral into darkness - which to me implies that it can become worse from the origin of where it started. This causes me to think, although the source may not be able to be helped, maybe we can keep it from spiraling into a worse situation!! Indeed, over the years, I've seen that to be true, in myself and the many people I've had the privilege of walking alongside in their crisis.
When I read the book Get Out of Your Head by Jennie Allen, I was so validated to see that she put into new words a very synopsis of what I've come to believe truly helps people. I was also validated that what I see work in self- help books, is also further validated by the bible. Indeed, I took a course once in healing prayer where the psychiatrist that taught the class shared that she had seen many people stabilized though talk therapy and medications but she saw the swiftest and most complete healing in those who also had a spiritual awakening in their search for mental health.
I offer to you my summary of Part One of this book, which also are validated by some of my favorite verses from God's Word that has proved to be ageless wisdom. I hope they prove as meaningful to you as they have as I have watched them prove to be truth in myself and many others that I have been privileged to walk with along their journeys:
Summary of Part One, Get Out of Your Head: Stopping the Cycle of Toxic Thoughts by Jennie Allen
Chapter 1: Thinking About Thinking
The greatest spiritual battle of all generations is between
our ears – it truly is a battle for our minds.
How we think shapes how we live. Our emotions lead to
thoughts – which determine our actions – which affect our relationships. But we
do not have to be victims of our emotions that churn within us – God has
promised a way for us to escape the downward spiral of negative thought.
Be transformed by the renewing of your mind. Romans 12:2
Chapter 2: What We Believe and Chapter 3: Spiraling Out
Every lie we believe about ourselves can send us into a spiral of darkness and is rooted in what we believe about God. We can still spiral even though we are doing the typical suggested methods of battling depression: working out, being productive, even going to church. Our distorted reasoning, which is the result of toxic thinking, actually begins to make sense and we forget who we are.
We have an enemy and
he can beat us up, but the fears, doubts, restlessness and pain we experience are
not who we are made to be. Taking our
thoughts captive is not about what happens to us; it’s about choosing to
believe that God is with us, for us and loves us even when all hell comes
against us. Learning to capture your
thoughts will inform and shape every aspect of your life and give you peace and
joy that transcend your circumstances.
You have searched me and know me. You know when I sit down and when I rise up. You understand my thoughts from afar. (1,2, 3))… You hem me in behind and before. ( 5) Where shall I go from your Spirit? Or where shall I flee from your presence? (7) …Even there your hand will lead me (10)… For You did form my inward parts; You wove me in my mother’s womb. I will give thanks to Thee for I am fearfully and wonderfully made (13) … Search me and know my heart; Try me and know my anxious thoughts. - Psalm 139
Chapter 4 and 5: Breaking Free, When Thoughts are Captured
There may be seasons where we need help in the form of medicine or counseling. You cannot think yourselves out of a chemical breakdown or mental illness. But neuroscience has proven we can change our neural pathways, some dug deep from a lifetime of toxic thoughts. The heavy fog can be lifted, but it takes fighting back. Spiritual disciplines of prayer and fasting and meditating, spending time with God and learning who He is provide weapons to fight with.
The first thing we must remember is that we have a choice regarding where we focus our energy. We are not subject to our behaviors, genes or circumstances. The heroes of the faith (Heb. 11) were not subject to their own thoughts or feelings or circumstances; they worked to think about Christ. They chose Him over than their own ability to work things out. Jesus needs to be the axis around which all our thought spirals cycle. We can interrupt our downward spin by looking at what we are obsessing about and interrupting those thoughts. It might take counseling, it almost always takes community, is often helped by fasting and always takes prayer and meditation. When we think new thoughts, we physically alter our brains. Just like we do with children, we need to redirect our thoughts.
When we’re spiraling in noise or distractedness, we have a choice to shift our minds back to God through stillness. When we’re spiraling in isolation, we have a choice to shift our minds back to God through community. Whether we’re spiraling in anxiety, cynicism, self-importance, victimhood or complacency, of because of truly dire circumstances, we have a choice to shift our minds to God. We CAN mind our minds and fight this battle.
Paul experienced a massive shift which totally changed his perceptions. No longer was he a slave to his circumstances and his emotions. He tells us:
Though we walk in the flesh, we are not waging war according to the flesh. For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. - I Cor. 10:3
To set the mind on the flesh is death, but to set the
mind on the Spirit is life and peace. -
Romans 8:5
We look at things as they are outwardly. - I Cor. 10: 7
For we do not wrestle against flesh and blood, but against the ruler, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places. Eph. 6:12
As he thinks in his heart, so is he. Prov. 23:7
Chapter 6 and 7: Making the Shift and Drawing the Battle Lines
Psychology Today reports that many researchers point out that the vast majority (70% of our thoughts) are negative. Because of our assumptions and perceptions negative emotions surface: frustration, anger, despondency, hopelessness, embarrassment, inadequacy, shame. These are normal human reactions – part of the human condition. But, we need to make a choice about what to do with these thoughts by first acknowledging them and by being aware of our them. Are you thinking in patterns such as worrying about things you cannot control, dwelling on how you’ve been wronged, being obsessed with what you don’t have, or being self-critical? Are you being patient with yourself if you’re experiencing grief?
Worldly self-help, can be a stabilizer and should never be minimized, but it can never cause us to see ourselves in our true identity as heirs of heaven, or give us the fruits of the spirit, or help us in humility to think less about ourselves. Worldly self-help can offer a better version of yourself; Christ is after a whole new you.
Taking every thought captive is not about what happens to
us. It’s about choosing to believe that God
is with us, for us and loves us even when all hell comes against us. Changing your thoughts may not change your
circumstances, but capturing your thoughts with truth will inform and shape
every aspect of your life and give you peace and joy that will transcend your
circumstances.
Jesus said, “In this world you will have trouble.” Jn. 16:33
Submit yourselves to God, Resist the devil and He will flee from you. Draw near to God and He will draw near to you. James 4: 6,7,8
As he thinks in his heart, so is he. Prov. 23:7
Chapter 8 Holding Space for Silence, Choosing to Be Still with God
Be still and know that I am God. Ps. 26:10
Neuroscience assures us that our brain can be physiologically altered by prayer and meditation. (One source is: 7 Ways Meditation Can Actually Change the Brain, Forbes, 2015) Toxic thoughts can be combatted with positive thoughts, as simple as getting our minds focused on a hobby, on playing a musical instrument, studying a subject, or some other positive activity, even housework. Studies have shown that changing our focus onto something that makes us relax changes our brain waves into alpha waves that decrease anxiety and depression. A UCLA study shows that meditation can even preserve the brain as aging happens. We CAN be people of kindness, patience, peace; we CAN be gentle and self-controlled even when this broken world jabs at us.
Whatever is true, noble and right, whatever is pure and lovely, whatever is excellence or worthy of honor, think on those things. Phil 4.
For the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against those things there is no law. Gal. 5.
While negative thoughts must not be suppressed; they must be confronted and processed; spending too much time attending to our fears and doubts causes our need for control when confronted with chaos to become our present reality. If we let our worry spiral about our health, finances, our relationships or our pasts, we may come to see things as worse than they really are, or focus on what may never happen.
Connection with God is the
foundation for every other God-given tool we have to fight with.
Above all else guard your heart for everything you do flows from it. Psalm 4:23
You were taught with regard to your former way of life,, to put off your old self...To be made new in the attitude of your minds. Eph. 4:22,24
Seek first the kingdom of God and all these things shall be added unto you. Matt. 6:33
We CAN change our thought patterns. It is normal to think in the pattern of “I have a negative emotion because…” But we can reframe that situation by making a choice about how to act on that emotion: “I feel this negative emotion because …SO I will…” We can shift our thoughts to the truth that nothing can satisfy you like quieting yourself before God as lines from this poem says:
It runs, races, and paces, taking me places
That consume me, distract me, and tempt me to believe
I’ve got to strive to survive
Don’t show weakness, be tough; try to be enough.
But “if anyone is in Christ He is a new creation.
The old we can pass away from; behold the new has come.”
Your mind doesn’t have to be out of control.
Those thoughts and loops and cycles can take a toll.
You can interrupt and fight against lies,
The racing, pacing, list making, consuming ties
To arrows from the enemy that fly in the darkness of the night.
They are coming for you - but you have the Word, life, the Light.
Wake up from the perspective that keeps you despairingly self-focused,
Your hope in tatters.
Instead fix your eyes to see what really matters.
It’s hard to grasp the vastness of His grace and rest in
His mercy that can pull us from the pit we find ourselves thrown in.
For if you really believe Him, you will kill any seed
That will take your mind from whatever is true and honorable
And lovely and pure indeed.
Yes the mind is a broken thing
But God’s spirit dwells deeper
To free our hearts to sing.
- Adapted by Sherrill Schlimpert from a poem in Ch. 8
Take my yoke upon you and learn from me, for I am gentle and lowly in heart and you will find rest for your souls. (Matt. 11: 28-30)
Let your gentleness be known to all...Do not be anxious about anything, but by prayer and petition present your requests to God. And the peace of God which transcends all understanding will guard your hearts and minds in Christ Jesus. Phil. 4: 5, 6, 7
If you've stayed with me this whole blog, I pray that you will be seeking God with all your heart - and that He will give you the peace that passes understanding. As I've said, it has been my privilege to share many of these verses with people that felt anything but peace, with circumstances often more horrible than I could ever imagine - but I've been blessed by seeing this peace truly come over those hearts that were troubled. What a joy to behold.
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