3 Steps to Stop Feeling Trapped in Your Mind as a Christian

This post is about how to stop ruminating as a Christian.

Written by a previous trauma therapist, a Licensed Master Social Worker, and current PhD Student learning how to bridge the gap between theology and psychology.

Disclaimer: This post uses affiliate links. I may earn a small commission on purchases (at no extra cost to you).

Are you struggling with ruminating thoughts? Is your mind racing causing you to become overwhelmed? In today’s devotional we will get a deeper look at how to stop ruminating as a Christian from a Biblical psychology perspective. Let’s get started!

How to Stop Ruminating as a Christian?

 Isaiah 43:18–19
“Forget the former things; do not dwell on the past. See, I am doing a new thing!”

Mental Health Insight – Did you know your brain cannot tell the difference between a memory and reality? It’s true! When we ruminate on the past pain and trauma our brain believes we are reliving through the event again. This causes our brain’s alarm system (the amygdala) to be activated and flood our body full of stress hormones, activating your fight or flight response. When we ruminate our body believes it is living through the event and begins to try and protect itself. This causes our bodies to be stuck in a heightened state as the brain gets stuck ruminating. However, there are 3 steps one can take to counteract rumination!

3 Steps to Stop Ruminating

1. Interrupt the Loop

Interrupt the mental spiral by preforming a small activity to ground yourself to the present moment. Step: Use an immediate sensory distraction, like splashing cold water on your face or naming five things you can see right now.

2. Contain the Thoughts

When we push away thoughts that bother us, it only makes them worse. Instead of ignoring the thoughts try and set boundaries with the thoughts instead. Step: Set a 10-minute daily timer to write down your past worries, and when it goes off, close the book and mentally move on.

3. Pivot to Action

Instead of allowing your brain to fixate on the “why”, shift into “how” you can grow from it. Step: Identify one lesson you learned, extend forgiveness to yourself, and take one positive step forward today.

Faith Connection – In order to counteract rumination, we can fix our mind on things God is doing in the present moment. By activity pushing your brain to focus on the positive in the present moment, you can actively transition your brain from being in fight or flight to the calm and rest part of your brain. So next time your past tries to creep up and haunt you, lets remember Isaiah 43: 18-19.

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Reflection Question: When your past starts to creep up in your mind, how can you switch your focus to the good things God is doing right now? 

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Prayer: Dear God, thank You for the way You designed my brain to heal and change. When my past feels loud and my body feels stressed, help me to pause and breathe. I choose to let go of the ‘former things’ and fix my eyes on Your goodness right now. Quiet my heart, calm my mind, and help me see the ‘new thing’ You are doing in my life today. Amen.

Christian Book Recommendations

Many of you have been asking for further resources that could potentially benefit you on your mental health journey. Below I have attached a book you might find beneficial surrounding this topic!

Cleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking – By Dr. Caroline Leaf Description: This book explains how our thoughts physically change our brains. Dr. Leaf provides a 5-step “Neurocycle” to help you stop the cycle of rumination, calm your brain’s alarm system, and shift your focus from past trauma to present healing.

Want to stop waiting for shipping? 🚀 You can actually start reading the many book recommendations on this blog for FREE in the next 60 seconds. Grab a [Free 30-Day Kindle Unlimited Trial here] to unlock this title and thousands of other mental health tools, instantly on your phone or tablet. (Note: Kindle Unlimited selection varies over time; check the product page for current eligibility.)

Thank You

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Think Like Christ Mental Health

Disclaimer

Educational and Spiritual Support Only: I am not your therapist. The information provided on this blog—including book recommendations, worksheets, biblical insights, coping skills, or any other content on this blog—is for  educational, informational, and spiritual encouragement purposes only. No Professional Relationship Interacting with this content, including leaving comments or sending direct messages, does not create a therapist-client relationship. This blog is not a substitute for professional medical advice, diagnosis, or treatment.

Seek Professional Help: Always seek the advice of your physician or a licensed mental health provider regarding any medical or psychological condition. Never disregard professional advice or delay seeking it because of something you have read here. If you are in a crisis, please contact your local emergency services or a crisis hotline immediately.