How to Tell That Little Nagging Voice to Shut the F’ Up
Who’s in Control Here Anyway?
Hmmm, I think I need a chocolate cherry cookie and a latte. It’s time for a break and a little treat.
We should stop at the store and buy a bottle of wine. You worked hard today. You deserve it.
Who are you to go out into the world and help other people with their problems? You’re not a doctor. You definitely don’t live your life in hours of meditation. You are so far from perfect.
Sound familiar?
These are the voices of self-sabotage, and boy, can they be loud. They creep in, planting seeds of doubt, pushing us toward habits that don’t serve us, and trying to convince us that we’re not good enough. But here’s the truth: You are in control, not them.
So, how do you get them to shut the F’ up?
1. Name Them
Naming these voices takes their power away. It helps you disassociate from them. Even better? Give them funny names.
Oh no, Cookie Monster, not today.
Alright, Wine Witch, I see you, but I’m choosing differently.
Okay, Karen, just because you’re insecure doesn’t mean you get to sabotage my success.
2. Stop the Thought & Choose a Reframe
This is called a pattern interrupt, and it’s powerful.
I choose to be healthy and happy today.
I choose to feel good tomorrow, so I don’t actually desire a cookie or a bottle of wine right now.
I’ve worked hard, and I have gifts to share. I’m a constant evolution, and I will continue to grow.
3. Ride the Wave
Cravings and self-doubt come in waves—specifically, a crave wave only lasts 90 seconds. If you can ride it out, it will pass.
Instead of arguing with the voices in your head and reinforcing the loop, pause. Take a deep breath and focus solely on your inhale and exhale for the next 90 seconds. This, too, shall pass.
4. Find an Empowering Activity
Make a list of things that support your health and wellness rather than depleting it. Then, in the moment of temptation, choose an aligned action.
Go for a walk.
Make a nourishing meal.
Dance it out.
Write down three things you’re proud of today.
Remember: You are not your thoughts. You are the person who chooses which thoughts to listen to.
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