Compound Interruption - the simple strategy to stop overthinking and squash your inner critic

The Four Steps

1. Regaining Control of Our Thoughts

2. Compound Interruption Explained

3. Mindfulness

4. Verification

Sometimes we all desire better control over our internal dialogue, it could be negative spirals, overthinking, critical internal noise, or an inner voice that just won't silence. Whatever it is, I have a theory that could help.

There's many reasons why these thoughts reside within us. It could be upbringing, trauma, issues with mental health, bullying, childhood, society, social media - the list goes on. Often it can feel like they relentlessly roll through our minds like the giant boulder Indiana Jones had to outrun in the Raiders of the Lost Ark. It can feel unstoppable and overwhelming, sometimes it can be quite subtle, an inclination of impossibility. Here's a couple from my internal archives: "How can someone from New Zealand be successful?" "I just can't focus!" and "I'm just not good enough"

That last one sucks the most. Now let's dive into the four step process to deal with these negative thoughts.

Step 1 - Regaining Control of Our Thoughts

The way we talk to ourselves directly affects the outcomes in our waking lives, so why do we talk to ourselves in such a critical manner? Whether it be previous trauma, up-bringing, societal impact - or social media, whatever it is. In my opinion this voice cannot be fully squashed or eradicated, and it's our duty to take care of this part of ourselves.

That voice saying we can't, can be nurtured for the better to begin saying that we can! To work for us, rather than against us. We need not attack this part of ourselves, we must treat it with understanding and respect. All it needs is a little encouragement at times, and at other times it can be completely debilitating needing some deeper work.

This thought process relates back to our subconscious program that we run in our daily lives. A little anxiety is actually good for us, it used to keep us alive when times weren't so comfortable. However, when it is being overly critical it can suffocate our progress.

This internal altercation is most often our deepest anxieties pulling the strings over our being. It's causing our subconscious mind to throw up objections into our conscious mind: "Panic! the people are looking and we might be shunned!" "Panic! if we are successful we'll be discriminated against!" "Panic! Giving up this drink means we must feel uncomfortable!"

The statements and beliefs it gives us may seem completely irrational but they do come from highly rational places. Being shunned from a village in 500 A.D meant certain death and quitting the drink labels us as an 'alcoholic' or the likes.

There are many theories into how we can rewrite our subconscious program - meditation, affirmation, psychotherapy and counselling to name a few.

What worked for me was a few sessions with a holistic councillor and reading the book titled "What to Say When you Talk to Yourself" by Shad Helmstetter.

Luckily, for today I'm not suggesting that you need to go and do those things (even though I highly recommend it) - I'm simply laying the foundation as to how I began talk to these limiting beliefs on the regular.

What I am suggesting is this: when those thoughts come into our minds, we practice being nice to ourselves. We accept them to begin with. We say "Okay my friend" and we self-soothe. We don't get impatient, but we speak to them, and ourselves with respect. "We feel this way but I'm choosing to try another way" or whatever challenge it is that you are facing. "I understand you, but we're doing it different today" we assure.

So what way are we going?

Step 2 - Compound Interruption Explained

The interruption is a way of changing our state. We have effectively begun changing our story by talking to the thoughts that buzz around in our mind, this is going to allow us to craft a better strategy moving forward. The great Tony Robbins gave me this insight "Change your state, to change your story" - this whole theory came to me after listening to one of his teachings (the 3 steps to a breakthrough - link here) I've decided to expand on it because for me, it took a little more introspection to make the changes.

In the video that I made outlining this theory, I exclaim "We need this interruption, a physical state change, along with a mindset shift. So what are some of the things we can do to induce said compound interruption?" - We start by letting ourselves know that it's okay to have these thoughts (step 1), then we change our physical state by doing something with our external. Breathing is the best way that I have personally found to alter my state quickly. Box breathing and other breathing exercises are highly effective. Along with this, any physical activity is a fast track to creating the interruption.

Examples of other physical changes: Going to see a friend, playing sports, playing an instrument, going to the beach (any water is a great way to connect with yourself) or even just getting off our computer chair. Shaking it off and wiggling our bodies, stretching, letting ourselves move and making noise are all physical changes that can induce a compound interruption.

Doing things like staying in bed, ordering pizza, and scrolling away on social media may feel good, but they're simply not. Others may tell you that these exercises are "self care" however, in my opinion, if you are battling thoughts that won't stop, these things barely ever work to claw your way out of the pit.

So remember the great words of Tony Robbins "Change your state, to change your story" additionally "Change your story, change your life" - hefty stuff, but that leads us to...

Step 3 - Mindfulness

Breathing, going out into nature, and meditating - are all forms of mindfulness, thus equalling a compound interruption. By actively doing something to change our inner minds while changing our physical state, we are activating said interruption. We are utilizing all of our senses, smell, touch, feel, hear, and taste.

In the video I explain "So, step 3, is really step 1 and step 2 put together" - and it is. Moreover, mindfulness allows us to get further in touch with ourselves. Imagine our hyper sensitive thought system being on the other side of the world. It would be disconnected from our conscious self. By practicing mindfulness we've lineated a cell phone connection to this part of ourselves, with a high-speed neural highway straight to the station that this self is waiting at. Unlocking the gates for our present, past and future selves all to become connected again.

Bringing all of ourselves to the table allows us to break free from inner-critical thought patterns, and helps us to establish a better relationship with ourselves. It allows us to view our surroundings from 3rd person, enabling a new perspective that can shift us out of an anxious or depressed state.

I highly recommend having a look at The 6 Phase Guided Meditation by Vishen Lakhiani, and having a read of Jay Shetty's book "Think Like a Monk" Both of these resources help me greatly in my every day life.

Mindfulness allows the sun to shine through our fog & haze

Step 4 - Verification

Thoughts are not facts. In-fact, thoughts aren't real. But let's not get into that debacle today. Now why would we leave verification right until the end of our exercise? Let me explain.

If we were to verify all of our thoughts while in a hyper analytical or depressed state we are unlikely to make any progress. Imagine weighing this up while in bed, the thought may say "I'm depressed" we respond "Is that a real thought?" - Yeah, I think so" and so on.

Without changing our state, we haven't changed our story. Now with all of the tools from step 1 - 3, we have enabled ourselves to challenge the thoughts. We've changed our state, AND even begun to change our story. And if the change in thought hasn't quite solidified yet, this very step is the remaining magic trick hidden up my handy little sleeve!

Remember how I said that visiting a holistic councillor assisted me in the journey of change? At one particular time I was struggling with this exact theory, "How can I break these thoughts that will not stop, I've tried everything!" I exclaimed. They gave me this beautifully simple, strategic way to break negative thoughts, inner critical contemplation, and beat that limiting anchor that was plummeting to the depths of my disparity.

The strategy is this. Get a pen and paper, draw a line down the middle, place the thought at the top, and on one side write "why would this thought be real" the other: "why not" then proceed to list down all the reasons why this particular thought could be real, or why it could not be. How is it, or how is it not?

I tried to break this theory a few times, even got frustrated with it "well, this is all relative!" I said, but after a while I realised that this discomfort was just an old belief system clouding my judgement. It can be hard letting go of negative beliefs. They keep us safe remember.

This visual representation allows us to verify the thought to it's very core. Maybe it was an echo of the past, a whisper from a faint version of ourselves, or maybe it IS real - and that's great! If it IS real, we now have identified something that has been holding us back and have an ease of breaking through to a newer, more liberated self!

Conclusion

We have looked at our thoughts and regained control of how we are going to deal with them (kindly) We have induced a compound interruption to modify our physical and mental state, by practicing something physical as well as something mindful. Then we have undergone a verification process, enabling us to either break free from the limiting thought, or find the purpose of its existence.

What we have done, is changed our state to change our story, then utilised the new story to change our strategy. Something that we usually experience in reverse. We run into issue after issue until eventually we get fed up and attempt to change our strategy. Then after we change our strategy we attempt to change our story & state, often finding the result disappointing.

So getting in there, shaking things up, and changing the way we speak to ourselves, is a much more effective method in creating real change. It's a physiological and psychological shift that can move proverbial mountains in our minds. From the deep subconscious, to the abrupt conscious reality of our finite existence.

The more we challenge these thoughts over time, the more we reprogram ourselves for future success in handling adversity and limiting belief systems.

That's all for now, and best of luck.

~ John.