Breaking that mental wall
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Check out the inspirational mind and body site http://boisse.org Get the free ebook of Free Mind Free Body -- Saves you $20. There's a discussion forum, lots of free tips too, and a cool motivational video! The author is promoting this free gift to help inspire people in this bad economy. Cheers!
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You most likely know this voice, even though you may never have identified it as an "inner critic." The first step is to identify that voice and identify the times when you hear it. These are situations where you are brought back to a fixed rather than a growth mindset.
To do this, you simply need to practice awareness. Start by identifying the voice when you hear it. Next, try to remember what event preceded those negative thoughts.
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Alice Walker
EXTERNALIZING THE PROBLEM | 79
Where We Have Been
In Chapter 4, you learned to identify, acknowledge, and accept how your feelings and emotions can affect your
personal narratives. More importantly, you learned that you are someone who experiences feelings and emotions, but
you are separate from them—they do not define you. You were also introduced to insights and strategies that allow
feelings to move through you, rather than overtake you, so that you can minimize the chance of feelings and emotions
becoming problematic and taking your personal narrative hostage. Finally, you learned breathing exercises and were
introduced to guided mindfulness and meditation as a route to quiet your thoughts and connect you to the calming
influence of the present moment.
Where We Are Going
In this chapter, we will introduce you to the concept of neuroplasticity, the brain’s ability to be “plastic” or
“changeable” in nature by actually growing new neural pathways when tasked with creating new thinking patterns, at
any age (Figure 1). Understanding and embracing neuroplasticity is important as you begin to update your thinking
patterns and form more helpful ways of responding to difficult feelings, emotions, and stressors.
Gearing Up
» To begin to understand the concept of neuroplasticity and recognize that with it
comes an invitation to shift your relationship to your mindset problems
» To begin to maximize your brain’s neuroplasticity as you form new thinking
patterns
» To begin to learn about the important role of cognitive reframing as you foster
new ways of responding to feelings, thoughts, and beliefs
» To begin to understand the concept and practice of externalizing your problems
» To begin to identify your main problem and learn the scope of its current
influence in your life
» To begin to develop a new relationship to your problem(s)
Figure 1. Our brains are capable of
growing new neural pathways at any
age.
You will also discover that you cannot always trust your thoughts as they are often stuck in the cycle of delivering
faulty information based on self-limiting and even self-sabotaging beliefs (see the discussion on self-talk in Chapter 2).
Because this is so common for many, you will be taught how to “prime yourself” to maximize your brain’s potential for
neuroplasticity when self-limiting beliefs do in fact surface; you’ll do this by following a process that starts with simply
pausing and noticing.
Next, you will be introduced to cognitive reframing, a concept that allows you to view the same information or
experience, but through a different and more productive frame.
Lastly, you will be introduced to the narrative concept of externalizing problems. This concept holds the potential to
liberate you from problems that previously you may ha.
05cognitive reframing and EXTERNALIZING the PROBLEMTh.docx
|05|cognitive reframing and EXTERNALIZING
the PROBLEM
“The most common way people
give up their power is by
thinking they don’t have any.”
Alice Walker
EXTERNALIZING THE PROBLEM | 79
Where We Have Been
In Chapter 4, you learned to identify, acknowledge, and accept how your feelings and emotions can affect your
personal narratives. More importantly, you learned that you are someone who experiences feelings and emotions, but
you are separate from them—they do not define you. You were also introduced to insights and strategies that allow
feelings to move through you, rather than overtake you, so that you can minimize the chance of feelings and emotions
becoming problematic and taking your personal narrative hostage. Finally, you learned breathing exercises and were
introduced to guided mindfulness and meditation as a route to quiet your thoughts and connect you to the calming
influence of the present moment.
Where We Are Going
In this chapter, we will introduce you to the concept of neuroplasticity, the brain’s ability to be “plastic” or
“changeable” in nature by actually growing new neural pathways when tasked with creating new thinking patterns, at
any age (Figure 1). Understanding and embracing neuroplasticity is important as you begin to update your thinking
patterns and form more helpful ways of responding to difficult feelings, emotions, and stressors.
Gearing Up
» To begin to understand the concept of neuroplasticity and recognize that with it
comes an invitation to shift your relationship to your mindset problems
» To begin to maximize your brain’s neuroplasticity as you form new thinking
patterns
» To begin to learn about the important role of cognitive reframing as you foster
new ways of responding to feelings, thoughts, and beliefs
» To begin to understand the concept and practice of externalizing your problems
» To begin to identify your main problem and learn the scope of its current
influence in your life
» To begin to develop a new relationship to your problem(s)
Figure 1. Our brains are capable of
growing new neural pathways at any
age.
You will also discover that you cannot always trust your thoughts as they are often stuck in the cycle of delivering
faulty information based on self-limiting and even self-sabotaging beliefs (see the discussion on self-talk in Chapter 2).
Because this is so common for many, you will be taught how to “prime yourself” to maximize your brain’s potential for
neuroplasticity when self-limiting beliefs do in fact surface; you’ll do this by following a process that starts with simply
pausing and noticing.
Next, you will be introduced to cognitive reframing, a concept that allows you to view the same information or
experience, but through a different and more productive frame.
Lastly, you will be introduced to the narrative concept of externalizing problems. This concept holds the potential to
liberate you from problems that previously you may ha.
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- 2. www.boisse.org Exploring your unconscious mind to achieve more! Breaking That Mental Wall As we are “only” human, we all run into these walls at one time or another for various reasons. And we do bump! our heads — on the inside. Having inner conflicts that linger typically means we just haven’t done anything new to resolve them, while our approach likely lacks any real conviction.
- 3. www.boisse.org Exploring your unconscious mind to achieve more! Without knowing exactly how these walls work, you can still find comfort in understanding that “at least” it’s your own mind doing this and you CAN break mental patterns and gain control of your behaviour. Alert! When your mind puts up a wall, you will become isolated from opportunities to grow and self improve while being deprived of new and useful information. Breaking That Mental Wall
- 4. www.boisse.org Exploring your unconscious mind to achieve more! Breaking That Mental Wall Its confining affects are felt, for example, when you come across a new idea on how to solve a problem and you then end up unconsciously rejecting the “possible” solution. You do not get a chance to understand the merits of taking new action. Things just stay the same… Life remains one big long day full of repetitious re-runs of the past. Ugh!
- 5. www.boisse.org Exploring your unconscious mind to achieve more! Breaking That Mental Wall In Free Mind Free Body , I discuss in detail the makings of our mental walls and how to stay out of that prison of our own design. The immediate benefits of avoiding self-imprisonment include increased happiness and success with a lot more opportunities for personal growth. Breaking down our mental walls is a process — not a mystery.
- 6. www.boisse.org Exploring your unconscious mind to achieve more! Breaking That Mental Wall You can ask yourself: 1. What do I know about this problem? 2. What have I done to solve this conflict? 3. Have I taken any new approaches to overcome this obstacle? Okay, here is how you breakdown that mental wall to relieve your stress. Ready…? Now, begin by saying to yourself with absolute conviction, “I can do anything!”
- 7. www.boisse.org Exploring your unconscious mind to achieve more! Breaking That Mental Wall And fully commit to being open to new ideas and new approaches from now on, regardless of where or from whom you learn about these pearls of wisdom, and remember to keep all limiting thoughts away … Right?! It is not that easy… true. However, what if limiting or negative thoughts have just become an unconscious pattern or a habit, and perhaps for you positive thoughts don’t always come that easily?
- 8. www.boisse.org Exploring your unconscious mind to achieve more! Breaking That Mental Wall Now realize that you can break down your own mental walls! It can be done. It is often accomplished. Many people have overcome limiting thoughts and negative habits by using the powers of their own mind. And, reading Free Mind Free Body will automatically break down those walls for you and open your mind to allow you to achieve more than ever before!
- 9. www.boisse.org Exploring your unconscious mind to achieve more! Breaking That Mental Wall I understand how difficult it is to free the mind. And, learning how your mind works based on sound principles and concepts is no easy task. Many people have found new freedom for themselves with my book and have realized increased success in their personal and professional lives. Though, it is you who will have to break down your own walls from time to time. The first step is awareness. The next step is up to you!