4 Simple Mindful Steps to Break Free From Negative Thoughts: Assessing, Addressing, Evaluating and Executing

I've discussed in other columns and in my book, "Mindfulness For People Who Suck At Being Mindful," that our minds work overtime, spewing negativity, criticisms and warnings.

Most of us aren't aware that this inner monologue is not only inaccurate, but can be disregarded.

The first step in any practice, including a mindfulness practice is awareness.

Once you are aware of your inner voice, conscious of what it is saying, and cognizant of the fact that it isn't "the boss of you," then you are in a power position and have some choices to make!

I've come up with 4 steps that help center yourself, reframe your thoughts and then make more mindful decisions.

Ask yourself:

1) How does believing this thought make me feel?
2) How does this feeling effect my current situation and/or life?
3) If I chose to let go of this feeling, how would I feel?
4) How would this new feeling affect my current situation and/or life?

The purpose of these steps are twofold.

#1) To make you aware of your thoughts and how they impact your mood and how your mood impacts your actions.

#2) To remind you that you can be an active participant in your life.

This may seem uncomfortable, or hokey when you start. That's ok. Do it anyway.

When you start this practice write the questions and answers down. Take your time, be honest and thorough.

As you get more adept at assessing, addressing, and evaluating your thoughts and feelings, you may be able to quickly do the 4 steps in your head. You may then be able to execute a new train of thought and actions.

More complex and complicated situations deserve, and benefit from, a thorough sorting out on paper.

Next time you get stuck in your head, give this process a shot. If you're anything like me, there will be plenty of opportunities.

If you find it beneficial, I'd love to know!