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THE MIND MAP

A STEP-BY-STEP GUIDE TO HELP


YOU NOTICE YOUR THOUGHTS

#GETOUTOFYOURHEAD
how to "If we want to stop our

patterns of toxic thinking,

use your we must notice what’s

happening and take


mind map
defensive action,

STEP ONE: countering any lies we

In the center of a blank page, write the primary believe about God with the

feeling or emotion you’re experiencing right now. It truth that interrupts the
could be good or bad.
downward spiral."

You might write anxious.


Or peaceful.
Overwhelmed.
Angry. STEP THREE:

Afraid.
Whatever it is, jot it down. Now draw a big circle Look for patterns and common themes in your
around that word. circles.
Are you worrying about things you cannot control?
Scattered around that large circle, write everything Are you angry about how you’ve been wronged?
you can think of that is contributing to that feeling or Are you obsessed with what you don’t have?
emotion. You might write “Laundry that isn’t done” or Has food, sex, entertainment, or money taken over
“Work” or “Kids” or “Financial stress” or “Body- your thoughts?
image issues.” Draw a smaller circle around each of Are you ashamed of what you’ve done in the past?
these contributing factors; then trace a line from Are you self-critical?
each of them, connecting them to the large one.
Okay. So why did I have you go
Keep going until you have exhausted all the
possibilities prompting the emotion you wrote down. through this exercise?

It’s so that you can see plainly


STEP TWO:
how your thoughts are building a

Talk to God about it. Pray with your paper in front of story line about God that is
you and talk through each thing you’ve written down.
either true or untrue.
Tell Him about it. Ask Him to show you what you are
believing wrongly about Him and yourself.
Ready to move on?
here is an example:

• project due tomorrow


• disagreement with
coworker
• feel inadequate for my
job

work

overwhelmed

faith friends
• feeling distant from • lonely lately
God • feel like I give and give
• not doing enough for God with no return
• excited about my new health/body • excited about a few new
small group friends
• feeling insecure about my weight
• worried about the doctor's
appointment
• anxiety flaring up lately
YOUR MIND MAP