Get a Mental Makeover

Written by Branda Polk

Many people face a battle of the mind that blocks us from the positive choices we want to make. Dr. Barbara A. Brehm, professor of exercise and sports studies at Smith College, Northampton, Massachusetts states, “Habitual, negative thoughts often interfere with people’s intentions to change their behaviors.” Honestly, we desire to change our negative habits, yet the negative thoughts are so loud that they influence the decisions and choices we make. Every emotion and actions begins with a thought. It is impossible to “act without thinking.” So, to begin making positive changes and habits we must get a mental makeover.

 When the thoughts that play repeatedly in your mind are negative, you have a distorted outlook. These negative thoughts are known as cognitive distortions. Just like the fun house mirrors distort the image it reflects; negative thinking produces a distorted picture of reality. Cognitive distortions are the self-defeating, irrational thoughts and beliefs that lead to undue stress and unrealistic views of one’s life. This unhealthy pattern of thinking often produces many negative emotions, like anger, fear, guilt, and frustration. Cognitive distortions trap you in a prison of worthlessness and helplessness.

Below are seven common cognitive distortion categories as identified by the Mental Health Today Web site (www.mental-health-today.com):

1. All-or-Nothing Thinking: If your performance falls short of perfect, you see yourself as a total failure.

2. Overgeneralization: You see a single negative event as a never-ending pattern of defeat. The extreme form of overgeneralization is called Labeling or Mislabeling. When a single event or error leads to a negative label of yourself: “I’m a loser.”

3. Jumping to Conclusions: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion.

4. Magnification (catastrophizing) or Minimization: You exaggerate the importance of things (such as a minor goof-up) or you inappropriately shrink things until they appear tiny (your own desirable qualities).

5. Emotional Reasoning: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.”

6. Should Statements: You try to motivate yourself with “shoulds” and “shouldn’ts,” as if you had to be punished before you could be expected to do anything. “Must” and “ought to” statements are also offenders. The emotional consequence is guilt. When we direct these statements toward others, the emotional consequence is anger, resentment and frustration.

7. Personalization: You see yourself as the cause of some negative, external event which in fact you were not primarily responsible for.

The Bible offers insight into the way God designed our minds and how He can transform our thinking, enabling us to make positive improvements in our habits and choices. To get a mental makeover, use these Biblical strategies:

• Take every thought captive. “We demolish arguments and every high-minded thing that is raised up against the knowledge of God, taking every thought captive to the obedience of Christ” (2 Corinthians 10:4-5, Holman Christian Standard Bible). To overcome the continuous pattern of negative thinking, listen to your thoughts and realize when they do not match up to the truth of God’s Word. Write down the negative thoughts and ask God to show you His truth that counters it. List the truth beside the negative thought and when that thought comes to mind, replace it with the scripture or truth you have discovered. Avoid trying to conquer every thought at once. Begin with one negative thought and when you have replaced it several times with the truth, move to the next one.

• Release condemning thoughts. “Therefore, no condemnation now exists for those in Christ Jesus” (Romans 8:1, HCSB). Thoughts that belittle are destructive and compound the negative conclusions we draw. Avoid condemnation by admitting mistakes and errors that are common in life. Remember, only Jesus was perfect. Ask for forgiveness when necessary from God, others and yourself and move on without continuing to belittle or berate yourself.

• Realize you are powerless to change on your own but you can change through Christ’s power working in you. “I am able to do all things through Him who strengthens me” (Philippians 4:13, HCSB). Ask for God’s help in making these mental changes. Seek help from another qualified person that can also help you work through the negative thoughts. A Christian counselor or your pastor may be helpful in making changes in your mind, attitude and habits. A trusted accountability partner that understands your struggles can help to keep you on track.

• Renew your mind. “Do not be conformed to this age, but be transformed by the renewing of your mind” (Romans 12:2a, HCSB). Negative thoughts are developed over many years and often a lifetime. Many times these thoughts began from someone else’s comments that stuck and made an impression on you. Other outside influences to our thoughts are television, books, magazines, pictures, advertisements, and music. Transform your mind by learning and meditating on God’s truth. Commit to turning off the outside influences that most strongly impact your thinking.

• Think on these things. “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable – if there is any moral excellence and if there is any praise – dwell on these things” Philippines 4:8, HCSB). Test your thoughts against this check list. If your thoughts do not match up to the criteria God has provided, release the thought as unworthy of your mental energy.

Changing your mind will not happen overnight. But, as you gradually realize and change the way you think about yourself, you will change your attitude and then your actions. Even with a mental makeover there will continue to be mental work. Trust God for the consistent renewal of your mind and reap the benefits of an attitude and action adjustment.
 

Branda Polk, B.S. Exercise Science, is a certified personal trainer, wellness coach, conference speaker and health writer in Lebanon, Tennessee. Sign up for Branda's newsletter, Wellness Connection, to receive encouragement and coaching in the areas of nutrition, exercise, and stress relief. Follow Branda on Twitter.

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