How our stories shape reality

The greatest weapon against stress is the ability to choose one thought over another.

- William James

A lot of therapeutic approaches - from cognitive-behavioral therapy to narrative therapy - employ the same powerful insight: our reality is created by the stories we see it through.

When we choose to see all we have, rather than all we don't have yet, we live in a different world. When we choose to see a challenge as an opportunity rather than a calamity, we take different actions.

In fact, our interpretation of any given event can change our response all the way down to the biological level! One perspective can send us straight into fight or flight - heart pounding, palms, sweating, shallow breath - while just a small reframe suddenly allow our nervous system to remain calm, grounded and open to new experience. This is, quite literally, the power of a thought.

So next time you find yourself feeling triggered by a situation, step back ask: What is the story I'm telling myself? What might be different if I chose to see it a different way?

Emotions in a day

Have you ever been kinda annoyed at the people (let's be real, probably including me) who always tell you "nothing is permanent"? Ok, maybe it's just me...but honestly, when you're feeling a certain way (sad, anxious, lonely...) it can be so hard to think of it changing anytime soon. That is, until you actually watch it happen...⁠
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Try it: Keep a log of all of your emotions or moods throughout the day today. Set a timer, check in once every hour or so, and write down how you currently feel.⁠
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You don't need to analyze it or try and figure out where you were and what you were doing that caused a certain emotion (certainly extra credit if you want!) You simply need to notice. How did your emotions change - how did they flow in and flow out - throughout the day?⁠
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Next time you're dealing with a difficult emotion, does reminding yourself that it's not permanent feel any different? Can you embrace the more challenging emotions as part of a full palette of paint? 🎨⁠

Disclaimer: While occasionally I include research and insights from my graduate classes in clinical psychology on my blog, I am not at this time a licensed therapist or mental health provider and therefore no content on this blog or website should not be considered or serve as replacement for therapeutic advice.

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