Does one frightening thought quickly turn into ten and leave you imagining the worst-case scenario?
Do spiraling thoughts after betrayal or infidelity make it difficult to sleep, eat, breathe deeply, or stay present?
Do you know you need to “take your thoughts captive,” but struggle to recognize the thought that started the spiral?
In this Monday Heart Check, I’m sharing one simple practice to help you begin noticing your spiraling thoughts before they take over your body and imagination.
Building on my conversation with my brother in Episode 55, we’ll practice getting out of the hamster wheel by learning to catch, trace, and notice your thoughts.
You’ll learn how to:
- Catch the first thought that started the spiral
- Trace the thoughts that followed it
- Notice what happened in your body as response to your thoughts
You cannot take a thought captive if you have never noticed it. This gentle practice will help you begin creating awareness, without judging yourself, forcing the thought away, or trying to solve everything at once.
This Week’s Heart Work
When you notice yourself spiraling, write down these four sentences:
- The first thought I noticed was…
- The next thought was…
- In my body, I noticed…
- In my imagination, I went to…
Resources and Links Mentioned
Connect with Julia and Take Your Next Step
Contact → hello@juliacarlton.com
Podcast → Heart Work After Betrayal on Apple Podcasts
Next Steps:
Step 1: Sign up to receive weekly encouragement and practical tools straight to your inbox → Subscribe to my weekly Heart Work Love Letter
Step 2: Have a question or topic idea? → Ask me a question
Step 3: HEART WORK HEALING CIRCLE ***NOW OPEN***
A private healing community for women doing the hard holy work of rebuilding after betrayal in their marriage. Come find us → Join the Heart Work Healing Circle
This podcast is for informational and encouragement purposes only and is not a substitute for professional therapy or counseling. If you are in crisis, please reach out to a licensed mental health professional.
