Don’t Believe Everything You Think.

Our minds are powerful storytellers. Sometimes they tell uplifting, motivating tales—but other times, they create dramatic narratives that simply aren’t true. If you’ve ever found yourself spiraling over a situation that didn’t actually happen, you know exactly what I mean.

This past week, I had to practice this lesson a lot. I was dealing with a personal situation, and my brain decided to run wild—building scenarios, assigning meanings, and making me feel all kinds of emotions based on assumptions. In reality, none of it was certain. But my body was reacting as if every thought was fact.

That’s where this simple, yet life-changing process came in—something I first learned from a book a friend recommended to me (thank you, Sandi). It’s now part of my holistic self-defense toolkit, and I want to share it with you:

The Practice

1. Pause
When your mind starts spinning, stop what you’re doing. Create a moment of space.

2. Pause & Breathe
Take slow, intentional breaths. This tells your nervous system, “I’m safe,” and pulls you out of fight-or-flight mode.

3. Ask yourself: Do I want to keep suffering?
This question is a game-changer. It puts you back in control.

4. Remember: I have the choice to stop and let go
We don’t have to believe or feed every thought that pops up. Letting go is an option.

5. Say it out loud (or to yourself): “Thinking is the root cause of suffering.”
Most of the time, it’s not the event that hurts—it’s the story we attach to it.

6. Feel the emotions without judgment
Instead of analyzing or resisting, just feel. Let the wave of emotion pass through without adding more thoughts on top.

7. Repeat as needed
Because let’s be real—sometimes the mind doesn’t quiet down right away. That’s okay.

Why This Matters in Holistic Self-Defense

Self-defense isn’t just about protecting yourself physically—it’s about protecting your peace, your mental health, and your emotional well-being. By learning to interrupt harmful thought spirals, you’re standing guard at the gates of your mind.

So next time you find yourself trapped in overthinking, remember: you have the power to pause, breathe, and choose a different story. Don’t believe everything you think.