Transforming Negative Thought Patterns

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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 .