LMFT, D. Min.

Intentional Thinking vs Worry: Three Steps

IMG_4128Have you ever awaken with thoughts of doom and gloom in your head? Or you awaken feeling good, then your mind seems to latch onto some pressing issue.  Your thoughts do not solve the problem, but swirl around in your head in worry and rumination.

Worry and gloom and doom thinking can cloud your minds and stop your clear thinking and critical good decision making.

There is an escape from this worry.  It’s called “Intentional Thinking”  This is the power of your thoughts, and of choosing thoughts that are helpful rather than thoughts that seem to go round and round causing more stress and worry, but solving nothing.

Three Steps to follow to produce Intentional Thinking:

1. Go to Gratitude:  Make a grateful list.  By occupying your mind with all the abundance in your life, you stop the worry and fear, if only for a few moments. Today I am grateful for…….(say these and make the list) These days I make my list on my iPhone in the Notes APP.  This is easy and always with me.  I can add to my grateful list as the day goes along, as I am waiting in a line, or in between activities.

2.  Take Action: Make a list of action steps that can be done today or tomorrow that will produce results and/or give you information regarding the the worrisome event. Write these action steps on paper.   Writing helps to manage the worrisome thoughts and insert some movement into the worry.  Write all the baby steps that you are able to do and commit to taking one or two that day and the next day.

3. Use Wisdom: In the Serenity Prayer we ask God to grant us the serenity to accept the things we cannot change, the courage to change the things we can and the wisdom to know the difference. Sometimes it’s difficult to know the difference between what we actually have the ability to change and what we have no control over. Be honest. If the event or worry is out of your control, give it to God, or your Higher Power.  Write this on paper, tell a friend. Commit to giving your worry to God’s will, recognizing you are not able to do anything further but to pray and/or meditate that God has the power to come to our aid or the aid of others. Say this to yourself and out loud.

The three steps give you power over your runaway worry.  Try one or all three and have a loving and productive day with yourself and others.

Peaceful thinking,

Georgiana Lotfy



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