Changing Our Minds
- Katie Laux
- Apr 25
- 5 min read
Updated: May 7
To Those Wondering What To Think Instead:
In a recent session, I was talking about the technique of thought stopping, which is often followed by thought distraction. As I was sharing some of my go-to thought distraction topics, it occurred to me that having a list might be helpful—something you can refer to in the moment when your mind is being unhelpful.
Here’s a little context: When you’re stuck in ruminating thoughts or caught in a negative spiral, it can help to take a two-step approach. First, use the thought stopping technique (see below). Then, gently redirect your mind to a topic that sparks curiosity or creativity—something your brain naturally enjoys, even if it’s been a while since you tapped into it.
The more you genuinely engage with something curious or creative, the less space there is for anxious or critical thoughts to take over. Our minds like to stay busy—and they’re surprisingly willing to shift gears when we give them something interesting to chew on.
So why does it feel like we have to think these anxious or critical thoughts? How does our brain trick us into believing they’re important or urgent? Because your brain sees them as protective. Anxious thoughts feel urgent because your brain flags them as possible threats. Critical thoughts feel important because your brain thinks self-criticism will keep you safe, accepted, or out of trouble. (More on this in an upcoming post).
I often tell my clients (as so many other therapists do), “We are what we think.” Most of us know that our mental well-being is deeply connected to the themes of our thoughts. The more we dwell on negative content, the more likely we are to feel depressed, anxious, or stuck. I also like to think of it as changing the playlist in my head. Just like music can shift our mood, so can the mental themes we choose to focus on.
Thought Stopping – Quick How-To:
Notice the Thought – Catch yourself in the middle of a ruminative or negative thought.
Interrupt It – Say “Stop!”—out loud if you can, or firmly in your mind. You can even visualize a stop sign or imagine a loud buzzer going off.
Shift Your Focus – Take a breath, and remind yourself: “This thought isn’t helpful right now.”
Redirect – Move your attention to something else—ideally a curious, creative, or neutral topic. Keep it light.
So, when it’s time to change the mental station—here are some curious or creative topics to explore (#1 is my go-to):
If I won the lottery…What would I do first? How would I design my home? Who would I give money to? Where would I travel? How would my life and relationships change?
If I could live anywhere in the world for a year…What would daily life look like? What would I eat, explore, or create? Who might I become in that environment?
If I had to build my dream home from scratch…What would each room feel like? What colors, textures, and views would I choose? What little luxuries or cozy corners would I include?
If I opened a business that reflected who I truly am…What would I offer? How would the space look and feel? What kind of people would walk through the doors?
If I could spend a day in the life of an animal…Which one would I choose? What would I notice, feel, smell, and sense? What would be delightful? What would be challenging?
If my pet could talk…What would they say about me, about themselves, or about their observations? What would they complain about or praise?
If I designed my own magical world or alternate universe…What are the rules there? What kind of beings live there?
If I could time travel to any point in history or the future…Where and when would I go? What would I want to witness or change? Who would I talk to? Would you change something if you could, or would that mess up the “space-time continuum?”
If I could only keep 10 possessions…Which would I choose, and why? What memories or meanings are attached to each?
If I wrote a novel or screenplay about my life with a twist…What genre would it be? What would the storyline focus on? Who would be the unexpected hero?
If I designed my own museum or gallery…What would it showcase? How would the exhibits be experienced? What message or emotion would linger?
If I could create a new holiday or tradition…What would it honor or celebrate? What rituals, foods, or colors would be part of it?
If I had an entire day to explore like a curious child…What would I do? What forgotten joys or wonders might I rediscover?
If I could switch lives with someone for a week…Who would I choose—real, fictional, historical? What would I be most curious to learn?
If I had to live off the grid for a year…Where would I go? What would I need to survive and thrive? What would I miss—or not?
What did ancient civilizations think about the stars and the weather? How did they make meaning of patterns in the sky? What stories or symbols did they create?
How do trees communicate through their root systems? What does a forest "know" that we don’t? What happens underground that we never see?
Where is the edge of the universe? What exists beyond what we can observe? Could there be other universes or dimensions?
How are deep-sea creatures so weird and cool? How do they survive under such pressure and darkness? What might be down there that we haven’t discovered yet?
What might it be like to live underwater? How would it feel to move, breathe, and build community in a submerged world? What kinds of tools, routines, or homes would we need?
How do magicians pull off their tricks? What techniques or illusions are they using? Could I figure it out if I really studied one trick?
Do you think The Milky Way could be a marble in an alien’s marble bag—like in Men in Black? What if our whole reality is inside something else’s toy or experiment? How would that change how I see the world?
Is there some truth to The Secret Life of Pets? What do they do when we’re gone? What kind of secret routines, friendships, or mini dramas might be happening?
Offering relief,
Katie
These thoughts come from my experience as a therapist and a human. They’re not medical or mental health advice. Everyone’s journey is different—please reach out for support if you need it.
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