A Checklist to Change Your Mindset

“…[we] take every thought captive to obey Christ.”

2 Corinthians 10:5

I think about this verse a lot and often wonder how I’m supposed to do it. 
Our mindsets and thoughts can be framed in so many different ways:

• With our minds we receive ideas and filter them by rejecting, considering, or agreeing with them.
• We can choose to linger on a thought or dismiss it, changing our focus to something else.
• Our minds are only partly observable to us. We’re not aware of what goes on subconsciously that influences our conscious thoughts.
• Our thoughts at times seem to be inseparable from our emotions.
• The worldview we adopt in our minds flows out into our values and motivates our behaviors.

This last point is so important. What we latch onto with our minds manifests itself in our actions. I believe it’s why James 21:26 says “…faith apart from works is dead.” It’s not because good works are required for salvation. And it’s not because good works are a prerequisite to faith. The opposite is true. The good works of Christians are evidence of the inward choice we make to make Jesus our treasure. 

What we latch onto with our minds manifests itself in our actions. The good works of Christians are evidence of the inward choice we make to make Jesus our treasure.  Share on X

But the flow of influence isn’t a one-way street. While beliefs and values are revealed in our actions, we also know that our behaviors—the media we choose to consume, the foods we eat, the exercise we perform, the relationships we cultivate—they impact our mental health for good or for ill.

Bringing About Change

When I’m in a slump*, feeling discontent, irritable, or just sad for no reason, my mood is often accompanied by a sense of inability to change it. I used to believe that my moods came and went like the wind and that I held no power to change them. And while it’s true that we can’t always maintain a peaceful, positive experience, there are some things I’ve found I can do to change my thoughts and the emotions that flow from them.

In recent months I’ve written down a checklist that I refer to whenever I’m feeling down. It’s important to create this type of list when you’re not in need of it. It’s harder to think clearly in the middle of sadness or anxiety, and having a list ready to go is an action you can take today to help your future self.

If then you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your mind on things that are above, not on things that are on earth.

Colossians 3:1-2

1. Take Deep Breaths

Okay, if you are like I was a year ago, you probably feel like this is silly or just something people say. During my counseling sessions last summer, I learned that deep breathing actually sends a signal to your nervous system to calm down. I figured I could send the signal just as easily by telling myself “calm down,” but no, I was wrong. The physical act of deeply drawing in air and pushing it out switches on your body’s relax response. Your nervous system can’t simultaneously send fight-or-flight signals at the same time your relax response is triggered. It’s one or the other, and you can’t think your way into making your nervous system relax. Deep breathing sends the message, “everything is okay!” If you’re like me and want to geek out on the biology behind this, you can find some further explanation here.

2. Get Moving

Any type of physical exercise that gets your heart rate up is going to change the chemistry in your brain. Even when I’m not having a bad day, I find that moving my body gives me a boost of feel-good energy. Right now during the pandemic when many are in need of self-care practices, the DownDog yoga app is currently being offered for free to help you begin or maintain a yoga practice. I also recommend Emily Greer’s Facebook group where she publishes live videos of her morning yoga practice along with Scripture and biblical encouragement.

3. Pray

In my journey of healing from pregnancy loss, there were many moments when the only thing I could pray was “help.” Sometimes that’s all we can say to God, and if it’s all you can muster, then by all means say that one word. We may feel like we need to pray for a certain amount of time or say all the right things for it to “count.” Sister, that’s nonsense. Cry out to God in your need however short or unpolished the prayer.

Last month I read in the book of Genesis about Jacob praying blessing over Joseph’s sons. “[Jacob] blessed Joseph and said… ‘the angel who has redeemed me from all harm—may he bless these boys.'” (Genesis 48:15-16) His speech wasn’t lengthy or full of flowery language. Jacob spoke a quiet prayer of blessing in the last of his days on earth, and we see in Scripture that God heard and answered him. The truth is that God already knows our need, but when we pray we reveal our dependence upon Him.

4. Journal

Writing down my thoughts forces them into order, and in doing so I’m often able to root out the source of my emotion. Emotions often disguise themselves. Fear can play out as anger. Grief may wear a mask of panic or anxiety. Uncomfortable as it may be, there is relief in discovering the source of what may seem an irrational thought or emotion. The root may be a trauma that you need to discuss with someone. The root may be a lie that you’ve allowed yourself to carry without realizing its impact. Once it’s identified, you can sort it out, find resources to help your situation, and plant the seeds of truth in its place.

5. Meditating on Scripture and God’s Character

True prosperity, the type that can never be stolen or destroyed, comes from knowing the Father. We know him by reading his word and thinking on how it applies to our lives. One tool I’ve used in the practice of Scripture meditation is a podcast that guides you through the practice of meeting God in meditation. (You can find more of my podcast recommendations here.) Each daily episode incorporates Scripture and truths about God’s character, intermixed with quiet periods to let you reflect on the ideas you’re hearing. Committing Scripture to memory is another valuable tool. Memorization practiced as a regular discipline will equip you during your times of need. You’ll only need to look to your memory to find precious treasures to sustain you. Here’s the method I use to memorize Bible verses.

There are so many other items that could be on your checklist—music, crafting, working with your hands, calling a friend, spending time with animals. Take note of the things and practices that bring life and rejuvenation. Write out a list, and the next time you’re feeling anxious or down, try a few things on your list. My prayer for you is that you don’t think yourself helpless in swells of fearful thoughts or bouts of sadness.

What would you put on your checklist? Let me know in the comments!

*Note: I’m referring here to the types of slumps that result from busy days, little rest, cyclical hormones, or just the regular hum-drums you get on a Tuesday afternoon. If you’re experiencing depression, severe mood swings, or any other type of mental health challenge that is disrupting your day-to-day life, please contact a trained counselor for help.