For the length of his term, an inmate wakes each morning, completes his daily routine, and ends his day with his head on the flattened jail pillow. Feeling trapped and imprisoned, unable to come and go as he pleases, he laments the reality of his concrete world and wishes he could escape. As he paces around his cell, keys on his waist jingle and jangle. Only later does he realize the truth—the keys to his jail cell have been in his possession the entire time. He is not only the prisoner—he is the warden as well.
When we engage in negative self-talk, we step into that same prison. We believe the belittling voice in our heads and entrap ourselves, forgetting that we are the captive and captor. Here’s the paradox: if your thoughts can lock the door, they can also unlock it. The same voice that locks you up can set you free.
It can be unsettling to realize your own negative self-talk is what’s keeping you stuck—but it can also be liberating. Reclaiming control starts with how you respond to patterned, negative thinking. So the next time you hear that familiar jingling, reach for the keys and step into your freedom.
The Keys to Unlocking Your Mental Prison
-Breathe: Deep breathing is not only calming, but helps you regain access to your “thinking brain.”
- Practice Self-Compassion: Speak to yourself as you would a loved one or friend.
-Acceptance: Accept automatic, intrusive, negative thinking, but focus instead on your response to it.
-Mindfulness: Watch negative thoughts pass by like clouds in the sky, cars on a highway, or scores scrolling on the ESPN ticker.