Defy that thought;Write it down – Wendy Blanchard, M.S., INHC, NYCPS
When we are attempting to filter and process our emotions, writing is a very helpful tool. When we write, it stimulates the RAS (Reticular Activation System) area of the brain that serves to actually filter the information that we are receiving, and to assist us in processing that information.
That is why I always say, “Write it down.”
In my book, Write Pray Recover:A Journey To Wellness Through Spiritual Solutions and Self Care, I offer to the reader the opportunity to reflect on their own experiences in relation to what I am writing about, and to subsequently write about it.
When we experience a thought that “triggers” an emotional reaction vs. a constructive response, I suggest we pause and ask ourselves the following questions, engage in self care, re-read Write Pray Recover, and of course, write about it:
Note to self: If my noisy thoughts are encouraging me to react in an
unhealthy way, I remain in control. I do not react, and I am mindful that
I can choose to observe my thoughts without judgement of myself, or
others. I will breathe, take a “time out” to practice self-care, and revisit
when I feel well. I may also choose to S.P.E.A.R. and S.W.I.M. into
Wellness using the steps as outlined in Chapter 6. I will also remind
myself to choose the opposite action of what is not serving me.
Some actions/healthy practices of self-care to consider:
• Taking a walk and/or exercising while listening to music that I
connect with.
• Coloring an inspirational page to reduce my anxiety.
• Meditation/yoga/prayer/deep breathing with essential oils.
• Cook a healthy meal. Drink water.
• Connect with a friend/family member/professional to talk
it through.
• Journal my feelings.
• Volunteer or be of service.
Questions to ask yourself when feeling stressed, anxious, or
feeling unwell:
• What will bring me peace/wellness in this situation? In
this moment? What action can I take immediately to
achieve peace/wellness?
• What do I have absolute control over in this situation? What is this
situation trying to show me?
• How does this situation serve my best interest? Or not? How
can I honor myself in this situation? Does this situation take into
account my own wellness?
• “How do I want to feel today?” What is one self-care practice that
I could engage in that would be my action step towards achieving
that goal? Do I feel worthy of taking the time to practice my
own self-care?
• How will I connect to my spiritual practice to deepen my faith and
trust in asking and listening for loving guidance in this situation?
• Who is one person that I trust, with whom I can engage as an
accountability buddy? This person has an empathetic ear and will
offer me suggestions and guidance as I lead by sharing my goals and
intentions. He/she has my best interest at heart, and is willing to be
available as my emergency wellness recovery contact 24/7.
• Name and phone number:
7. Today I feel challenged because:
_______________________________________________________________________________________
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My plan of action for my challenge today is:
(choose one simple action step)
_______________________________________________________________________________________
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8. My short-term goals for this week are: (Choose one or two):
_______________________________________________________________________________________
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End of Week Self-Assessment:
Week of _________________
My strengths were: ______________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
Things I want to work on: ______________________________________________________
_______________________________________________________________________________________
Thoughts/actions/short-term goals for next week based on this
week’s experiences:
_______________________________________________________________________________________
_______________________________________________________________________________________
One thought that no longer serves me is __________________________________ ,
and it is a hindrance to my wellness. I am willing to let that go today. If
this thought comes back, I will observe the thought, assess if it serves
me, and if not, be mindful of choosing the opposite thought/action to
achieve a different outcome. I will move at my own pace, and without
any self judgment. If it resonates, I will ask God/Spirit/Universe to offer
me spiritual solutions and direction.
I will keep moving forward. I am strong. I am in control of my mind.
I am grateful for clarity. I am safe. I am aligned with myself, and with
the Universe/God/Spirit.
To read Write Pray Recover in its entirety, purchase here: https://writeprayrecover.com/
Love and blessings,
Wendy
Copyright Wendy Blanchard, M.S., INHC, NYCPS 2023
