4 Practical Tips for Brain Retraining When Feeling Overwhelmed
We all have moments of overwhelming feelings, especially when burdened with severe limitations from illness or oppression. Whether it’s stress on the body, anxiety, or simply too many responsibilities, our brains can spiral into overdrive. But fear not, because there are ways to retrain your brain, restoring hope and a sense of empowerment.
It might sound like a cliché, but starting small truly is a powerful approach. Instead of trying to tackle everything at once, break it down into manageable steps. Trust that God wants you well. He wants to bless your brain and body and ensure you are operating in health.
Celebrate each small victory along the way—it’s a journey, not a race. Here are four basic tips to help you navigate through these overwhelming moments.
Step 1: Create a script.
In the moments when you feel triggered, having a quick, one-minute script memorized can be a game changer. This script is your secret weapon, redirecting your brain away from the negativity and lies, guiding you towards the light of God, truth, and who you are in Christ. As you grow, the script will evolve with you. It remains as a fundamental step in shifting your mindset and nervous system in those triggering moments.
“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."
Philippians 4:8
Step 2: Start Visualizations and Focus on the Senses
After step 1, move on to focusing your energy and time on visualizations.
Visualizations can be incredibly effective. Biologically, experiencing positive emotions triggers the release of four key chemicals: dopamine, endorphins, oxytocin, and serotonin, also known as “happy chemicals”! Engaging all five senses- sight, sound, taste, smell, and touch - gently redirects your mind and opens your heart to embrace the presence of love, peace, and joy, the very essence of God.
When you allow His guidance in these visualizations, these chemicals transform into healing messengers that enable your body’s systems to rest, digest, and repair. By dedicating time to visualizations, thanking God for your blessings, you pave the way to visualize future realities. This process solidifies the happy chemicals, creating fresh neural networks that shape your future path.
Visualizations can be really impactful and powerful by going beyond the analytical barriers and tapping into our subconscious through visceral experiences. And remember, if you are struggling to keep your focus, do not be discouraged!
Visualization Guidelines
Aim for 5-8 minutes per visualization.
Always speak in the present tense
Use your 5 senses during the visualization.
Thank God for the positive emotions that come to you.
Be patient with yourself, if your mind wanders, gently remind yourself to refocus.
“I stir up your pure minds (imagination) by way of a reminder.”
2 Peter 3:1
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Struggling creating your own visualization or looking for an example? Check out my own visualization ‘Guided Visualization - Encountering God: How He Sees Us’ here!
Step 3: Focus on Partnership and Truth
Embrace the truth: partnering with your Creator, God, leads to something far greater than focusing on your symptoms. With God as your stronghold, you actively reshape thought patterns and how your brain functions, building a strong foundation for your free, healthy self!
Remember, brain retraining requires time and patience, persevere in the belief that God not only restores but shapes you into a force, walking in His strength.
Healing illness, trauma and chronic stress is possible. Trusting that your soul and body can heal enables the creation of new neural pathways. God, our healer, invites us to focus on His true nature and Word, opening our hearts to transformative brain changes that lead to complete healing.
“Do not be conformed to the pattern of this world, but be transformed by the renewing of your mind.
Then you will be able to test and approve what God’s will is – his good, pleasing and perfect will.”
Romans 12:2
Step 4: Stay Consistent with Daily Focus
If you have gone through a brain retraining program before, you probably already know that the brain is a pattern recognition organ. Remember that every time your brain receives an input, whether there is a positive or negative emotion attached to it, it generates a unique chemical signature to go with that memory. Gradually, your body becomes accustomed to these chemicals which leads to your body taking the lead in how you feel and not your brain.
So, how do we correct our brain to take back the reins? Consistency is key! Whether it’s just 15 minutes daily, dedicate focused concentration to the reality of a healthy you. It might involve focusing on your relationship with God, envisioning your health goals fulfilled, or drawing hope from positive memories. These moments of concentration gradually add up and encourage significant change!
“The LORD will guide you always; he will satisfy your needs in a sun-scorched land and will strengthen your frame. You will be like a well-watered garden, like a spring whose waters never fail.”
Isaiah 58:11
Remember, these tips are meant to be tools for your arsenal, not instant fixes. They require practice and patience. As you constantly apply these methods, you’ll notice a shift in your thought patterns, emotions, and gain greater control over overwhelming situations. Eventually, you’ll see improvements in your physical health!
It’s important to be kind to yourself throughout the process. Acknowledge every bit of progress, no matter how small it may seem. And most importantly, know that it’s okay to seek help and support professionals or loved ones when needed.
So, here’s to rewiring your brain and navigating life’s challenges with a renewed sense of calm and control! If you would like extra support in your brain retraining journey, contact me at info@breakatrin.com!