Catch The Thought

Here's something to think about: if you narrated every thought that passed through your mind out loud, people might genuinely question your sanity.

"I can’t believe I said that-why am I so awkward?"
"I should have done more today. Ugh, I’m so behind."
"They didn’t text back. Did I say something wrong?"
"I’m exhausted but I can’t sleep. My mind won’t shut up."

Sound familiar? The mental chatter is constant. It’s running in the background all day, and for some of us, even when we’re trying to sleep. Most of the time, we don’t even notice it-we just react. These thoughts shape our emotions, our actions, and ultimately, our lives.

But here’s the question: are you actually aware of what’s playing on the loop in your mind?

The Power of Catching the Thought

We all have a running inner monologue, and much of it isn’t exactly kind. If you talked to a friend the way you talk to yourself, would they even stick around?

The first step in change is awareness—catching the thought before it runs the show. Because if you don’t recognize it, you can’t change it.

As we get older, the stories we tell ourselves become deeply ingrained. Our reactions to life-how we handle stress, failure, or even success—become automatic. That’s because our brains are wired for efficiency. The more a neural pathway is used, the stronger it becomes. The brain doesn’t stop to ask if the pattern is helpful-it just runs the program.

This is where neuroplasticity comes in.

Rewiring the Mind: The Science of Neuroplasticity

Neuroplasticity is the brain’s ability to change and rewire itself. It means that, no matter how long you’ve been trapped in a cycle of negative thinking, you can create new patterns. Studies show that repeatedly focusing on positive, constructive thoughts strengthens those neural pathways, making them more dominant over time.

But rewiring your brain doesn’t happen overnight. It takes practice. You have to disrupt the pattern and replace it with something new-over and over again-until the old wiring weakens and the new one becomes your default. It’s like going to the gym and expecting to look like a professional bodybuilder overnight. It takes time, dedication, and consistent effort to see real change.

The Power of Presence: What I Learned from Eckhart Tolle

About eight years ago, I was not living my best life. I was running a business, raising two kids, and trying to manage everything else in between. From the outside, it looked like I was holding it all together-but inside, I felt like a failure. Something had to change. And it started with a podcast. I stumbled across a series Oprah did with Eckhart Tolle, diving into the idea of becoming aware of your thoughts and anchoring into the present moment. One concept, in particular, shook me: You are not your thoughts.

Wait-what? If I’m not my thoughts… then who is? Where do those thoughts even come from?

It cracked something open in me. I started to lean in, to get curious, to read The Power of Now. Eckhart teaches that our minds love to dwell in the past (regret, guilt) or spiral into the future (anxiety, fear)-but neither of those places are real. The only moment that ever truly exists is the one you’re in right now.

And when you’re spinning out, one of the simplest questions you can ask yourself is: “What’s actually happening right now? Not in my head, but right here in this moment?” Most of the time, the answer is something like: I’m sitting. I’m breathing. I’m okay. That’s the power of presence. It breaks the loop. It reminds you that you’re not your thoughts-you’re the one watching them. And the observer? Always has a choice.

The Breath Is the Bridge

One of the most powerful ways I’ve learned to return to the present moment is through the breath.

Over the past year, I’ve explored different breathwork practices-holotropic, Wim Hoff and box breathing. Each one, in its own way, helps ground me in my body and quiet the noise in my head. Your breath is always with you. Whether you’re aware of it or not, it’s happening. When your mind starts racing, your breath can become an anchor-one you can return to, anytime.

Think about it:

  • When you’re anxious, your breath is shallow and quick.

  • When you’re calm, it’s slow and deep.

Your breath and your nervous system are directly linked. So when you consciously breathe, you send a message to your body: You’re safe. You can relax.

Another Simple Practice: Breath Awareness

  • Close your eyes

  • Inhale slowly and feel the air move in through your nose

  • Notice your chest rise, your belly expand

  • Exhale gently and feel the breath leave your body

  • Keep your attention on your breath—even if your mind drifts

The breath always brings you back to now.

Try This: The 4-7-8 Breath

  • Inhale through your nose for 4 seconds

  • Hold for 7 seconds

  • Exhale through your mouth for 8 seconds

  • Repeat 3-5 times

This activates your parasympathetic nervous system-your body’s natural calm-down switch. The more you practice, the more naturally your body returns to peace.Tools to Quiet the Inner Voice

When your thoughts start to spiral, you don’t have to go along for the ride. You can interrupt the pattern. Try one of these:

How to Break the Loop When Your Mind Starts Spiraling

Sometimes the thoughts come flooding in-doubt, fear, harsh self-talk. Before you know it, you’re spiraling. But it doesn’t have to go that far. There are ways to interrupt the pattern-gently and intentionally.

First, try a simple reset: “No thanks.”
Say it out loud if you need to. Or “Cancel.” Or just a firm “Stop.”
It might sound silly, but breaking the loop often starts with a pattern-breaking phrase. A way to remind your brain—we’re not going there today.

Then-question the thought.
Is this even true?
Is it helpful?
Would I ever say this to someone I love?
Chances are... probably not. And if you wouldn’t say it to a friend, why say it to yourself?

Now, shift your focus. Come back to the present.
Take a slow breath.
Feel your feet on the floor.
Notice a sound around you, a color, the sensation of your body in the chair.
Even just a few seconds of presence can bring you back from the edge.

Next, try to reframe.
Instead of “I always mess up,” say “I’m learning as I go.”
Instead of “Nothing works out for me,” try “I’m figuring it out, one step at a time.”
Language shapes everything-and how we speak to ourselves matters more than we think.

And when all else fails-move.
Stretch. Walk. Shake it out.
Your body holds wisdom your mind sometimes forgets. Movement can shift your entire state.

You Have More Power Than You Think

Your mind is a tool. A powerful one-but you’re in charge.

Old patterns don’t vanish overnight. They’ll show up again-probably when you least expect it. But every time you pause, take a breath, and choose a different response-you’re rewriting the script.

You’re taking back your power. And your breath? It’s always there-quietly guiding you back to the only place life is ever really happening: Right here. Right now.

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