Think good thoughts, focus on mindfulness as we enter new year

We made it through another difficult year when we were challenged with many shifts in our lives.

Life lends itself to shifts and changes, although usually not as many as these past few years. The best response is to protect ourselves from negative fallout to our mental and physical well-being. It is a relief to see that wellness care has moved to the forefront of public discussion, including the primary issues of depression and anxiety. It is not easy asking for help, but it is worth it.

We may believe the way we think cannot be changed. Our self-image was established when we were very young by our environment and circumstances. Through repetition, we developed an automatic response to events as we learned in childhood and life experiences. Mindfulness means becoming aware how we think and respond.

A simple thought can bring us down into depression or anxiety. The Book of Proverbs says, “As a man thinketh in his heart, so he is.” This statement is so comprehensive it encompasses conditions and circumstances of our lives.

Henry Ford said, “If you think you can or think you can’t, you are right.” Thoughts acted upon without thinking or mindfulness will trigger an emotional reaction, positive or negative. Choose the positive.

Change your thoughts, change your life. Develop a solution response. When working with clients to develop a more positive approach to problem-solving, I would ask, “Where’s the saber-tooth tiger?” Many times, we simply react by throwing an old pattern at it without seeing if the tiger was really in the room.

A traumatic event can elicit an extreme response to prevent repeating the pain of the first event. Is the tiger in the room? In an emergency, we are going to react with the old tools we have used in the past. Check your toolbox. Thoughts, feelings and behaviors are interconnected.

Develop a healthy response before an emergency. Ask: Is this a thought or is this really happening? Is this an emergency? If not, relax. If so, react:

Ask: Can I do something about this?

Yes, do it.

If you cannot do anything, then accept.

Breathe: Check your bodily reaction.

Pause: Take a breath to slow heart rate.

Anchor: Anchor your mental presence by visualizing a root going into the earth and anchoring your body. Slowly breathe to regain calm.

Self-talk to soothe: Check your thinking and what you are telling yourself about the situation. I’m OK, there is no danger, I can take time to plan or accomplish this situation. I can do this.

Meditate: When home, in the appropriate place to relax, take a few minutes to utilize meditation music on social streaming.

Harriet Phelps is a retired psychologist and a volunteer at Be Awesome Youth and Maricopa Senior Center.