#TipTuesday: A fast way to silence pestering thoughts.

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This is a tool I use when my mind is racing with thoughts that either keep me awake, angry, or distracted. It’s quick and highly effective.

When you find your thoughts spiralling, take out a pen and paper and write down these 4 things:

- The Situation –

What happened that got you so upset/sad/worked up/worried? Even if nothing happened, write down “I don’t know why I feel like this”.

Writing down "I don't know why I feel like this" was a common occurrence for me when I was at my worst. Everything and nothing used to set me off.

- Your Thoughts –

What thoughts are in your head? What are you thinking about? If it's a worst case scenario you're imagining. Write down all the worst case scenarios related to this thought.

- Your Emotions –

Write out every emotion you feel. Refer to the “Colour Wheel of Emotion” (attached below). Keep it simple, write every word that you relate with right now, even if you only relate to it a little bit.

Sometimes I had to write out 17 different emotions. Get them all out onto the paper.

- Your Body Sensations –

Close your eyes, and scan your body. What do you physically feel? A tingling in your arms/legs? Tension in your neck? A headache? - write every physical sensation down.

Then put the paper aside, throw it in the garbage, light in on fire. Do whatever you want with it, it doesn’t matter. Because you've addressed the alarm going off in your head and your mind will now leave you alone.

These swirling thoughts happen because your brain is perceiving some situation to be a threat to your safety. Whether that threat is real or imagined.

Hope this helps. Let me know if you have any questions or input.

I have a community that was created to help men — especially fathers — enhance every aspect of their life by keeping personal growth simple and practical with strategies just like this. If you're interested we'd love for you to join us.

https://www.skool.com/phoenixkaizen

What's your go to way to vent when you're all jacked up on anger or ruminating and can't get to sleep?

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