Transforming Negative Thought Patterns - podcast episode cover

Transforming Negative Thought Patterns

Jun 18, 202413 minEp. 112
--:--
--:--
Download Metacast podcast app
Listen to this episode in Metacast mobile app
Don't just listen to podcasts. Learn from them with transcripts, summaries, and chapters for every episode. Skim, search, and bookmark insights. Learn more

Episode description

Send us a text

What if you could instantly halt those spiraling thoughts of fear and negativity?
 Discover how the "Pattern Interrupt" Method can transform your mental landscape and lead to better decision-making.  Learn how a simple verbal cue can help us shift from escalating emotions to a constructive conversation, showcasing the power of words to shape our reality and influence our emotions.

In this episode of Evoke Greatness, we explore how the Pattern Interrupt Method can break destructive thought cycles and foster logical thinking. By recognizing the onset of negative thinking and verbalizing "pattern interrupt," you can pause, reassess, and shift your focus from emotional reactivity to clear-headed decision-making. Through a real-life example, I demonstrate how this technique leverages auditory processing to snap your brain out of emotional loops, making way for better conversations and outcomes. Tune in to harness the power of words and evoke greatness in your life.

A rising tide raises all ships, and I invite you along on this journey to Evoke Greatness!

Check out my website: www.evokegreatness.com

Follow me on:
https://www.linkedin.com/in/sonnie-linebarger-899b9a52/

https://www.instagram.com/evoke.greatness/

https://www.tiktok.com/@evoke.greatness

http://www.youtube.com/@evokegreatness








Transcript

Speaker 1

Hey there , what's up everybody ? Welcome to Evoke Greatness . This podcast was created for those of you who , like me , are driven by their curious nature and fascination with the champion mindset , if you have an insatiable hunger for growth and knowledge , or maybe you're just curious on how some of the most successful people have navigated their journey .

We share the ups and the downs , the highs and the lows and all the lessons learned along the way . It doesn't matter what chapter you are on in your story Maybe you're just getting started or , heck , maybe you're halfway through . What I know is , where intention goes , energy flows .

It's my most sincere hope that you will hear something in one or maybe many of these episodes that resonates with you and reminds you that you are not in this alone . As we venture into year two , I hope that you find a sense of connection and community when you're here , because we all deserve a place where we belong .

My name is Sunny and I am so glad you're here . If you're new , there's a few things you want to know about me . I am a huge book nerd and a wee bit of a control enthusiast , with an obsession for motivational coffee cups . I believe that a rising tide raises all ships and I invite you along in this journey to evoke greatness .

Welcome back to another episode of Evoke Greatness , where we dive into the stories , strategies and secrets of extraordinary people . I'm your host , sunny , and today we are unpacking a tool that I personally use and teach others . It's called the Pattern Interrupt Method . It's about stopping those spirals of fear and self-destructive thoughts in their tracks .

So let's start out by understanding the profound impact that words have on our psychology . Words are not just tools for communication . They literally shape our reality , they influence our emotions , and they can either limit us or empower us . They can breathe life into someone , or they can tear someone down .

When we repeat something aloud , it reinforces the message , positive or negative , into our mindset , reinforces the message positive or negative , into our mindset . This is why the words we choose in moments of stress or fear are so incredibly important .

Most of us can recognize when our thoughts begin to spiral Start small a little worry , a little fear , then it builds , and it builds , and it builds , it escalates , pulls in all the emotions , and then , suddenly , we find ourselves in a whirlwind of negative thinking .

Recognizing this pattern , though , is one of the first steps in disrupting it , so the technique of pattern interrupt at its core is about inserting a break in the mental process before that's the key before it completely consumes us . Here's how it works the moment that you recognize you're spiraling , say out loud to yourself pattern interrupt .

This does two things it breaks the cycle , it serves as an auditory cue that tells your brain to pause , and then it shifts your focus , creating a moment of awareness that allows you to consciously shift from emotional reactivity to logical thinking . I just had this play out in real life today with my 16-year-old son .

Seems like in the teenage years there is a regular opportunity for World War III to break out . Any of you feel me on this ? Maybe it's just me , but I doubt it . So we got into an argument over his Xbox and having to focus on responsibilities first before the recreational things .

He was getting super frustrated and sometimes there's the opportunity to just poke the bear a little or have to be right and make your point . And I stopped myself in the moment and I just told him look , I see that you're really frustrated right now and my intention is not to aggravate you . I think we should take a few minutes .

That's when I use the pattern interrupt on myself so as to not escalate the situation . I literally stopped and I took a moment to reassess my thoughts . Logically , my son ended up coming into my office and I shared that with him , and I asked him to do the same , because it has the power to shift our perspective .

That allows us to remove the emotions , even if momentarily , and focus on the data , focus on the facts . The beauty of pattern interrupt is its simplicity and its immediacy . By verbalizing , or even thinking , this command , you leverage the power of auditory processing to snap your brain out of that emotional and sometimes destructive loop .

It's based on the principle that changing your language can change your thought process , leading you to better decision-making . And so how do you put it into play ?

It's the awareness around a situation you know , being vigilant about your thought patterns , recognizing the signs of a negative spiral early , like I said , I recognized that my son was getting really frustrated and it was like oh okay , sonny , you have a decision to make here . You're gonna go right , going to go left . It's about the activation .

So , using this phrase , saying it that pattern interrupt the moment you feel overwhelmed or caught in that loop , and then making the adjustment Once interrupted , consciously switch to analyzing the logic of the situation .

This might involve reassessing the facts , looking at the situation a little differently , or simply taking a few deep breaths to reset , stepping out of the room for a few minutes to just allow everyone to reset .

Pattern interrupt is a powerful tool that I don't just use in personal scenarios , but I use it in coaching senior and executive leaders , because it's really about mastering the mind's automatic responses and then reclaiming , grabbing a hold of that steering wheel of your thoughts . Remember the words you choose . They have power , so use them to your advantage .

I believe in this technique so deeply that it's actually a part of my keynote to share with others . So , as a little bonus , I'm going to share a few minutes of my most recent keynote talking about the power of our words . I can't imagine this is something you don't already know , right ? I'm probably preaching to the choir here . Words are powerful .

To the choir here . Words are powerful . Their meaning crystallizes perceptions that shape our beliefs , drive our behavior and , ultimately , color the lens of our lives . Their power is derived from our emotional responses when we read , say or hear them .

I saw a great example in an article on this recently and it said just say the word fire while barbecuing , or in the workplace , or in a crowded theater , and you'll get three completely different but powerful emotional and energetic reactions . Our words have the power to build someone up or the power to tear someone down .

For many of us , myself included , our own words are often what actually limit us In thinking about the things you say to yourselves . Who has ever said something to yourself that if you heard someone else say that to your best friend , you would slap the daylights out of them ? I have to believe we've all been guilty of this .

I started doing something to bring awareness to myself when I was treating myself like this and I literally say out loud pattern interrupt . It's a signal to my own brain to do two things One , become aware of what I'm doing . This takes the emotion out of it and replaces it with logic .

And number two , it interrupts the pattern of what it's doing and it doesn't allow it to progress . And so I'll do this at home . Sometimes my husband or my kids are starting to go off on a tangent and I'm like pattern interrupt . They love it . Okay , they don't love it , but it interrupts the signal in their brain .

We usually laugh , might get a few scowls , but it interrupts that pattern . What have you gotten into ? That is simply muscle memory . It doesn't serve you . It doesn't serve anybody around you . It's just what you're used to doing . Sometimes it's those words we say to ourselves , sometimes it's the one we say to others .

But know that the power lies in those words . And the same thing can be applicable for meetings , right ? Some meetings can get heated no-transcript . You're removing the emotion out of it , replacing it with logic . We all deal and cope and connect better when we're coming from a place of logic .

I'm going to give you a tip , and I hope at least one person in this audience does this , because it really does make a difference . The next time we have some of those ugly , swirling thoughts to ourselves , the ones where those voices come in loud , I want you to remember something . I want you to pick up your phone .

I want you to leave yourself a voicemail or a voice text , literally 15 , maybe 20 seconds , and I want you to say what you think your best friend would need to hear in the moment , and I want you to say it with love and compassion , except this time .

This time it's for you , and when you need to , when those thoughts come back again , listen to that message again . Share this with people , because we all fight these demons . Sometimes Doesn't matter the success level or the education level , none of that matters . Matter the success level or the education level , none of that matters .

We are human and our brains seem to go to the negative really , really easily . I hope you enjoyed that little snippet of my keynote . Try this technique the next time you find your mind racing towards negativity or fear . Put it into play before the thoughts spiral out of control .

Remember , understanding and altering our thought patterns isn't just about preventing negative thoughts . It's about empowering ourselves to lead more balanced , effective and fulfilling lives . If this episode resonated with you , please share it with your friends and community . Let's continue this journey of growth together .

Thank you so much for listening and for being here on this journey with me . I hope you'll stick around . If you liked this episode , it would mean the world for me if you would rate and review the podcast or share it with someone you know . Many need to hear this message .

I love to hear from you all and want you to know that you can leave me a voicemail directly . If you go to my website , evokegreatnesscom , and go to the contact me tab , you'll just hit the big old orange button and record your message . I love the feedback and comments that I've been getting , so please keep them coming .

I'll leave you with the wise words of author Robin Sharma Greatness comes by doing a few small and smart things each and every day . It comes from taking little steps consistently .

It comes from making a few small chips against everything in your professional and personal life that is ordinary , so that a day eventually arrives when all that's left is the extraordinary .

Transcript source: Provided by creator in RSS feed: download file
For the best experience, listen in Metacast app for iOS or Android
Open in Metacast