During our series of sermons, Mind Monsters, we want to provide you with resources to help you begin to change how you think about what you think. Click in the drop down menu to view each resource and check back each week as we add more resources to this page.
Thought Journal
Journaling is a safe way to explore your experiences and helps you to let go of anxieties and negative thoughts. If you have recently experienced an unpleasant event or situation, it can help to write down how you experienced it and how you can deal with it next time. Remember,
When we don’t like how we’re behaving,
we need to think about what we’re thinking.
What does your thought pattern sound like? We constantly have words floating through our minds, some are positive and helpful and others are not. It is important that we pay attention to our thoughts and the mental monologue that impacts our decision making.
Examples:
- “What a stupid thing to say!” (Imaginary palm to the forehead)
- “Did she just ignore me?” (Anger, followed by a fearful feeling that I am easily forgotten)
- “That’s a good idea for a Instagram post…or maybe it’s just dumb.” (Internal debate)
- “I’d like to ________, but I don’t know if I can pull it off.” (Who do I think I am?)
We all need a mental refresher and we hope this thought journal will help you daily be aware of your thoughts and the power of God’s word to help you renew your mind.
Before you start answering the questions below, take a moment to talk to God about the struggles that you are facing. Ask Him to guide you as you begin the process of renewing your mind and placing your life in His hands.
And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice—the kind he will find acceptable. This is truly the way to worship him.
Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect. Romans 12:1-2
Prayer:
God, direct my thoughts through this exercise and teach me to think like you.
NAME THE EVENT:
What happened? Be as specific and objective as possible; describe the facts you remember.
______________________________________________________________________________________________
EVALUATE:
1. Your thoughts
When this event happened what was I thinking about? The dialogue in your head (ideas, fantasies, prejudices, values)
____________________________________________________________________________________________________________________________________________________________________________________________
2. Your feelings
How did you feel emotionally? Feelings can also be physical (scared, angry, sad, happy) What emotions am I holding onto in this moment? What triggered this feeling?
____________________________________________________________________________________________________________________________________________________________________________________________
3. Your behaviors
How did you react and how did this reaction affect you? How did this reaction affect others? What were the consequences of this behavior?
____________________________________________________________________________________________________________________________________________________________________________________________
ACT:
Now that you have reflected on the event – your thoughts, feelings and behaviors – take a moment and ask the Holy Spirit to help you become aware of His truths and separate yourself from the self-focused, self-defeating thoughts that hinder your mind.
1. Ask God: Is this thought true?
2. What do you believe God might be saying to you about that thought?
______________________________________________________________________________________________
3. What can I think about that will speak life into my situations with myself and others?
______________________________________________________________________________________________
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things. (Philippians 4:8)
Anxiety Reducing Exercises & Journal
First, read this:
Philippians 4:6
Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. 7 Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.
Now that you’ve read God’s word, find a safe, quiet space where you can relax and be comfortable. Read these steps, then close your eyes and try them: 1. Inhale deeply through your nose while counting to seven.
2. Release the breath out through your mouth while counting to eight.
3. Clasp your hands together then squeeze and release them seven times while inhaling through your nose to the count of seven.
4. Release the breath out through your mouth for eight seconds.
5. Repeat steps 1-4 twice then move on to step 6.
6. Keep your hands clasped and eyes closed. Breathe normally. Thank God for the first three things that come to mind.
Now you’re ready to follow God’s leading for some self-discovery:
A. Write down the three things for which you thanked God. _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________
B. Identify a time (it may be right now!) when you were overwhelmed with anxiety. What were the outcomes you feared would happen in the situation? _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________
C. Were the fears/beliefs/assumptions in question B helpful, useful, and realistic? Why? _____________________________________________________________________________________ _____________________________________________________________________________________ _____________________________________________________________________________________
D. In the left column, list statements you make to yourself regularly that contribute to feelings of anxiety:
E. Now, in the column on the right, write a positive, loving word/statement to replace the words on the left.
F. Review the list in Question A. Meditate on the things you’re thankful for. (Save this list and add to it tomorrow). Now meditate on the list of positive words/phrases in Question E. These are God’s perspective of you. These are the things HE sees in you. These are the TRUTH about you.
Anxiety persists as long as we believe lies and negative thoughts about ourselves. Spend time every day meditating on these positive words and truths about yourself. Repeat these exercises as often as you need to. You can’t do it too much.
Insecurity Reducing Journal
When you realize you are exhibiting behaviors that reveal insecurity, you can use this guide to help you identify the thoughts and beliefs behind those behaviors.
Once you have, ask God to replace those thoughts with his truth.
Constantly seeking reassurance from others
Thought/Lie: I am not enough on my own, someone else must validate it for it be true
Truth: Jesus validated our worth on the cross. He declared that we are priceless.
Bible Verses:
John 3
16 For this is how God loved the world: He gave his one and only Son, so that everyone who believes in him will not perish but have eternal life.
John 13
13 There is no greater love than to lay down one’s life for one’s friends.
Song to use for meditation (Click the link listen)
Jireh – Elevation Worship & Maverick City Music
Overly self-critical
Thought/Lie: I must critique myself harsher than anyone else does, it’s the only way to measure up
Truth: Jesus loves us as we are, in fact, he created us that way. Anything he wants to change about us, he will as we walk with him
Bible Verses:
Ephesians 2
10 For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.
Song to use for meditation:
Comparing ourselves to others
Thought/Lie: The only way to know if I’m measuring up is to use other people as the standard
Truth: Jesus created us all with a role to play, and no two roles are the same. We’ll never know how God feels about if we use others as the standard
Bible Verses:
Romans 12
4 Just as our bodies have many parts and each part has a special function, 5 so it is with Christ’s body. We are many parts of one body, and we all belong to each other. 6a In his grace, God has given us different gifts for doing certain things well.
Song to use for meditation:
Overly defensive
Thought/Lie: I cannot ever “be wrong” because that means I failed, am worthless, etc
Truth: Jesus loves and forgave us for every sin we’ll ever commit. Mistakes are normal and he wants to use them to teach us follow him better. We can rest in the fact that even our mistakes can be turned to good by our loving Savior and King
Bible Verses
Romans 8
1 So now there is no condemnation for those who belong to Christ Jesus.
Romans 8
28 And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them.
Song to use for meditation & encouragement:
People-pleasing
Thought/Lie: If enough people approve of me, I’ll feel better about myself.
Truth: Only Jesus can satisfy our souls. His approval is all we need, and he’s already given it on the cross.
Bible Verses:
Proverbs 29
25 Fearing people is a dangerous trap, but trusting the Lord means safety.
1 John 4 (NKJV)
18 There is no fear in love; but perfect love casts out fear
Song to use for meditation & encouragement:
What He Says about You – Unspoken
Avoiding all challenges
Thought/Lie: If I fail I will become unlovable.
Truth: We all fail every day. Not only does Jesus loves us anyway, he can use our failures for his good if we let him. There’s no need to fear failure, it’s part of life.
Bible Verses:
Romans 3
23 For everyone has sinned; we all fall short of God’s glorious standard. 24 Yet God, in his grace, freely makes us right in his sight. He did this through Christ Jesus when he freed us from the penalty for our sins.
Romans 8
28 And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them.
Song to use for meditation & encouragement:
Your Glory/Nothing but the Blood – All Sons and Daughters
Overly competitive
Thought/Lie: I have to win/succeed in order to be loved and accepted
Truth: God knows us, loves us and accepts us as we are. We don’t have to earn it, we just receive it
Bible Verses:
Ephesians 2
8 God saved you by his grace when you believed. And you can’t take credit for this; it is a gift from God. 9 Salvation is not a reward for the good things we have done, so none of us can boast about it.
Song to use for meditation & encouragement:
I am not my own – Shane & Shane
Social Withdrawal
Thought/Lie: No one likes me or wants me around because I don’t offer enough to matter.
Truth: Jesus loves you and wants to use you to be a blessing to world around you. He’ll give you everything you need to do everything he wants you to do.
Bible Verses:
Psalm 139
13 You made all the delicate, inner parts of my body and knit me together in my mother’s womb. 14 Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it.
Song to use for meditation & encouragement:
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