How to Put your Thoughts on Trial

 In this blog post, we will explore how you can face off with your feelings to evaluate your thoughts, separate fact from fiction, and maintain a healthier mindset that gets you out of your head and allows you to start LIVING.

In our daily lives, we are often bombarded with a stream of thoughts and feelings that can impact our well-being and decision-making. Sometimes, these thoughts can be irrational or unhelpful, leading to unnecessary stress and anxiety. To counteract this, Cognitive Behavioral Therapy (CBT) offers a powerful technique known as “putting thoughts on trial.”

When we put thoughts on trial, we treat them as if they were presented before a judge. We evaluate the evidence for and against the thought, focusing on facts rather than feelings. This practice helps us challenge and reframe negative thoughts, allowing for a healthier perspective and clearer headspace. We cannot let our irrational thoughts fog the vision on how we see things because that will only lead you to becoming your worst enemy. 

Facing Off with Your Feelings

To begin the process of putting your thoughts on trial, it’s essential to acknowledge and face your feelings. Recognize that your emotions are valid and deserve attention. By giving them space to be felt, you create an opportunity for self-reflection and understanding. The act of putting your thoughts on trial is by no means a cop out of feeling those feelings, in fact in order to take your thoughts captive, you must face those feelings first. Shoving down those feelings will only hinder your growth in the long run. 

Once you have identified your feelings, it’s important to respond and react in a healthy way. Rather than suppressing or ignoring your emotions, engage with them. Become curious on the “why”. Asking the question “why am I feeling this way?” allows you to learn from your feelings, rather than becoming afraid of facing them. 

Knowing Your Identity

Having a strong sense of self is crucial when it comes to keeping your thoughts in check. Take the time to explore and understand who you are at your core. Define your values, beliefs, and aspirations. By anchoring yourself in your identity, you gain a solid foundation from which to evaluate your thoughts and filter out those that do not align with your beliefs. A huge aspect of this for me is remembering who God says that I am and knowing that I was created on purpose for a purpose. This gets me out of my own head and reminds me that I am a part of something so much bigger than myself. 

Identifying Your Wounds and Triggers

We live in an imperfect world, and no matter what, somewhere along the way, we have experienced trauma. Understanding your personal triggers and the wounds that affect you is key to effectively managing your thoughts. Be aware of situations, topics, or actions that consistently evoke strong emotional responses. By recognizing these triggers, you can preemptively prepare yourself to respond in a healthier and more objective manner.

Processing emotions takes time and patience. Rather than rushing through your feelings, invite a slower, more deliberate emotional processing.  Allow yourself to fully experience and explore your emotions, granting them the attention they deserve. By doing so, you can gain insights into the underlying thoughts and beliefs that contribute to your emotional experiences.

Addressing Thoughts and Providing Space: Once you have identified and explored your emotions, it’s time to address the thoughts associated with them. Give yourself space to evaluate these thoughts objectively. Ask yourself questions such as: What evidence supports this thought? What evidence contradicts it? Am I basing this thought on facts or emotions? This self-inquiry allows you to separate the truths from the lies, leading to a more balanced perspective.

Living from Your Identity

Rather than letting your thoughts dictate your actions, strive to live from your identity. Your identity should guide your thoughts, decisions, and behaviors. By aligning your actions with your core values and beliefs, you can maintain a more authentic and fulfilling life.

Keeping your thoughts in check is an ongoing practice that requires self-reflection, self-compassion, and a commitment to challenging unhelpful feelings. By putting your thoughts on trial, you are building a healthy habit that will allow you to live life to the fullest without getting in your own way.

xox0, B