Thoughts are a phenomenon of consciousness that use symbols - mainly words, numbers and images. They allow us to imagine, predict, plan and solve complex problems that are abstract - not actually happening in the present.

All of our inventions, technologies, scientific knowledge, morals and rational ideas come from this ability. Like feelings, most thoughts arise spontaneously in our mind. They arise each moment from sensations, current emotions, our physical state, prior thoughts, beliefs, memories, experiences and the emotions of others.

Thoughts assess, predict and plan ideas to guide us in a dangerous and complex world. Thoughts may be helpful or unhelpful. They may be rational and ‘true’ or illogical and untrue.

We can choose the thoughts we let go of and choose the ones to focus our attention on.

Like words to a song, the more we deliberately focus our mind on a train of thought, the more we will think that thought.

If we regularly tell ourselves “it’s ok, I will get through this”, this thought will arise in our mind more easily. When there is no actual danger “it’s ok” is supported by the sensory information in the present so our logical mind will come to believe it.

Always take notice of intuition.

If your thoughts are unhelpful - i.e., they don’t make you feel better or help the situation - talk the situation over with someone you trust.

If no one is available, try to tell yourself the things a helpful friend would say or what you would say to someone else in a similar situation. Be honest, realistic, kind, optimistic and encouraging.

We can improve our ability to notice our thinking patterns and change these to more helpful patterns by practicing exercises like the one below. 

Think of a situation where you were upset:

What happened?

How did I feel?

What did I think?

Was this helpful?

What is a more helpful way of thinking?