Battling Negative Thoughts: Finding Freedom in Your Mind
Do you ever catch yourself thinking the worst? Does a wave of negativity wash over you when you look in the mirror, or when you face a challenge? It's so easy for our minds to become a battleground, where negative thoughts replay over and over.
Maybe you can relate to thoughts like these:
"I'm not good enough."
"I'll never get this right."
"It's all my fault."
"No one understands."
I understand that struggle. I, too, have faced times when negative thoughts seemed to control my perspective, especially when dealing with the challenges of Mixed Connective Tissue Disease and the pain it brings. In those moments, it felt like a heavy weight, dragging me down and whispering lies.
But here's the truth: we don't have to be prisoners of our negative thoughts. God offers us a way to break free, to replace those thoughts with His truth, and to find peace in the midst of the battle.
My Struggle with Negative Thoughts
For a long time, I struggled to quiet the negative voices in my head. There was a constant critic nitpicking everything I did. My mind was always searching for what was wrong or what could be improved, driven by a relentless pursuit of perfection. To be honest, it's a battle I still face daily. When my children struggle, that inner voice whispers that I'm a bad mother, that I'm failing them. Similarly, it stirs up worries that I'm not being a good wife to my husband.
But in those moments, I've learned to lean on Philippians 4:8. Here, the Apostle Paul offers us guidance on what to focus our minds on. He encourages us to fill our minds with thoughts that are true, honorable, right, pure, lovely, and commendable. In verse 6, he begins by urging us not to worry, but instead to pray (Philippians 4:6). He instructs us to tell God our needs and to thank Him for what He has done. While praying and giving thanks to God is a concept easy enough to grasp, the challenge lies in overcoming worry. Those negative thoughts will come; it's part of our human nature.
It's in verse 8 that Paul provides the antidote to worry. He tells us to focus on the good things. We are to meditate on the good things God has done and on what we know to be true. We are to think about things that are worthy of praise.
The Power of a Renewed Mind
God doesn't want us to be burdened by worry. He invites us to bring all our needs to Him, to trust in His plan, and to believe that He works all things together for our good. It's important to remember that His answers to our prayers may not always align with our desires or expectations. There may be times when we don't understand the outcome or can't see a way forward. But God assures us in Jeremiah 29:11, "For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future." These are plans for good, not for disaster.
There will be times that we may not understand what's happening or why. That's where faith comes in—trusting that it will all work out for our good in the end. This requires us to cultivate positive thoughts, to focus on the good He has done. As Hebrews 13:8 reminds us, "Jesus Christ is the same yesterday and today and forever.”
Philippians 4:6-8 encourages us to pray about our thoughts, both conscious and subconscious. By focusing on positive thoughts, we can overcome anxiety and experience joy and contentment.
The Power of Philippians 4:8
Philippians 4:8 is a powerful scripture to wield when faced with negative thoughts. Philippians 4:8 says, "Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things" (NIV).
Paul urges us to focus our thoughts on what is:
True
Honorable
Right
Pure
Lovely
Admirable
Worthy of Praise
Let's explore what these qualities mean and how we can apply them to our thought life.
Finding Truth in God's Word
The scripture tells us to think about what is true. In a spiritual sense, truth is found in the Word of God. It aligns with God's will, character, and reality. Truth reflects God's nature. Negative thoughts often conflict with this truth.
When you're struggling with feelings of inadequacy, remember what God says about you:
You are made in His image (Genesis 1:27).
You are wonderfully and beautifully made (Psalm 139:14).
You are His masterpiece (Ephesians 2:10).
God knows everything about you, every thought and every action, and His thoughts toward you are precious and countless (Psalm 139:1-4, 17-18).
Choosing Honorable Thoughts
Honor involves being respectful and holding someone in high regard. We are called to treat others with honor (Ephesians 6:2-3, Proverbs 3:4). But this also applies to how we treat ourselves. Negative self-talk is the opposite of honor. It's unkind, disrespectful, and devalues our self-image.
When negative thoughts arise, we must challenge them with God's truth. Instead of dwelling on them, we can choose to focus on what is honorable. For example, if you make a mistake, focus on the lesson learned and extend grace to yourself, rather than dwelling on feelings of failure.
Aligning with Righteousness
Right thoughts align with God's will and conduct. Ephesians 4:31-32 calls us to get rid of anger, bitterness, and slander. Slander includes false statements that damage a person's reputation. When we tell ourselves we're unworthy or unlovable, we are believing a falsehood. God says we are wonderfully and beautifully made.
Instead of focusing on perceived flaws, we can choose kindness, compassion, and forgiveness, both towards ourselves and others.
Cultivating Purity of Mind
Our inner voice is often a compilation of voices influenced by people in our lives. This highlights the importance of speaking life-giving words to others. Words have the power to build up or tear down. If we've experienced criticism or invalidation in the past, those voices can become amplified in our own self-talk, especially during times of anxiety and depression.
We must guard our minds against contamination from negativity. Biblical purity means having clean, holy thoughts that align with God's character and principles. God doesn't tear us down; He lifts us up, hears our cries, and sets our feet on solid ground (Psalm 40:1-2).
Embracing Lovely Thoughts
Lovely thoughts are pleasing to both ourselves and God. Negative self-talk is the opposite of lovely. It's harmful and destructive. We wouldn't allow someone else to berate us or others, so we shouldn't do it to ourselves.
Instead, we can focus on our talents, blessings, and the good things about ourselves. Positive thinking impacts our mental health and our circumstances. When we focus on the good, we invite more good into our lives. As Luke 6:45 says, "A good man brings good things out of the good stored in his heart, and an evil man brings evil things out of the evil stored in his heart. For out of the abundance of the heart his mouth speaks."
Practicing Admirable Thinking
Admirable thoughts reflect God's qualities, such as honesty, kindness, courage, and generosity. Thoughts filled with lies about our self-worth are not admirable. We often extend grace to others, but we must also extend it to ourselves.
Instead of pushing ourselves to exhaustion or believing lies about our weakness, we can choose thoughts that honor our bodies and reflect God's grace (2 Corinthians 12:9).
Focusing on Praise
We can combat negative thoughts by focusing on God's blessings and the miracles He has performed. Giving thanks in all circumstances shifts our perspective.
For example, instead of focusing on what went wrong, we can thank God for the opportunity to learn and grow. As we focus on what is worthy of praise, anxiety dissipates, and we experience God's peace.
Transforming Your Thoughts: A Practical Guide
When negative thoughts intrude, it's helpful to have a strategy to replace them with God's truth. Here's a simple yet powerful exercise to help you do just that:
Capture Your Thoughts: Pay attention to the negative thoughts that surface throughout your day.
Decide how you'll record these thoughts. You might prefer a digital method like a note-taking app (e.g., Google Docs, Microsoft Word, OneNote) or a traditional approach using paper (e.g., sticky notes, a journal).
Create Your Chart: Set up a chart with three columns.
Label each column: "Negative Thought," "Scripture," and "Positive Thinking."
Identify the Lie: In the "Negative Thought" column, write down the specific negative thought you're experiencing.
For example: "I'm not good enough."
Find the Truth: In the "Scripture" column, write down a Bible verse that contradicts the negative thought and speaks truth about your identity or situation.
If you're unsure which scripture to use, you can search online for verses related to your specific negative thought.
Reframe with Scripture: In the "Positive Thinking" column, transform your negative thought into a positive affirmation grounded in scripture.
Use the truth from the Bible verse to create a statement that is true, honorable, right, pure, lovely, admirable, excellent, and worthy of praise.
For example, instead of "I'm not good enough," you could write, "I am fearfully and wonderfully made" (Psalm 139:14).
Practice Daily: Make this exercise a daily practice.
In addition to using Philippians 4:8 to create positive thinking statements, give God thanks daily for all He has done for you. You'll likely notice that as you focus on the good things, negative thoughts will decrease and eventually stop being at the forefront of your mind. Instead of dwelling on chores, thank God for blessing you with a home. No matter what you're going through, there is always something to thank God for.
A Prayer for Peace of Mind
Here's a prayer for when negative thoughts arise:
Father, quiet the negative thoughts in my mind. Help me to focus on what is true, right, and worthy of praise. Remind me of what You say about me. Help me to see myself the way that You see me and be receptive to Your Word. Help me to focus on the good and not the bad, the truth and not the lies. Help me to give myself grace in the way that You give me grace. Thank You for giving me a spirit of love and peace. Thank You for hearing my cries and listening when I call upon Your name. Let me love myself the way that You love me. In Jesus’ name, I pray. Amen.
Let's Connect
Philippians 4:8 is a powerful tool in our fight against negative thinking. Take time to meditate on this scripture, and consider memorizing it so you can easily access it.
Connecting with others and sharing our experiences can provide valuable support and encouragement. What has worked for you in overcoming negative thoughts? Please share your insights and strategies in the comments section below the playlist and let’s support one another.
Renew Your Mind: Songs to Overcome Negative Thinking
Let these powerful gospel songs uplift your spirit and help you combat negative thoughts with faith and truth. This playlist is designed to encourage you as you meditate on God's word and find strength in His promises. Includes songs about finding your identity in Christ, standing firm in faith, and speaking truth over yourself.
