For The Over Thinkers
Notice Name Reframe
Happy Just One Thing Thursday
One Thought:
You may have seen my reel in which I caught myself spending an entire car journey mentally rehearsing an argument—one that hadn’t even happened.
Have you ever done that? Maybe you’ve acted out a conversation in the shower or imagined a worst-case scenario while driving. The thing is, our brains don’t actually know the difference between real events and the things we imagine. That means every time we replay or rehearse a stressful situation, our nervous system reacts as if it’s actually happening—triggering stress responses, increasing our heart rate, and dysregulating us before we’ve even spoken a word.
That’s why Scripture tells us to take our thoughts captive (2 Corinthians 10:5). But how? It’s not just about trying to “think positive” or suppress difficult thoughts—it’s about training our minds to recognise unhealthy patterns and redirect them towards truth. I love to use this as a framework: Notice, Name, Reframe
Notice, Name, Reframe: How to Take a Thought Captive
1. NOTICE – Catch the thought before it runs away with you.
Many of us let our thoughts run in the background, unchecked. The first step is awareness—pausing long enough to recognise what's happening in your mind and body.
Ask yourself:
What am I thinking about right now?
Is this thought helping me or harming me?
How is my body responding? (Tension? Faster breathing? Tight chest?)
E.G You realise you’re mentally replaying an argument with a friend, feeling agitated, and gripping the steering wheel tightly.
2. NAME – Call it what it is.
Once you’ve noticed the thought, put words to it. Naming it takes away its power and gives you the ability to challenge it.
Ask yourself:
What pattern is this? (Rumination? Catastrophising? Self-criticism?)
What am I trying to control?
What is my deepest fear right now?
E.G “I’m rehearsing an argument that hasn’t happened. I’m assuming the worst and letting my body respond as if it’s real.”
3. REFRAME – Shift the perspective to truth.
Now that you’ve noticed and named the thought, you can challenge and replace it with truth. Instead of spiralling into stress, redirect your mind towards what is true, helpful, and aligned with God’s peace.
Ask yourself:
What is actually true right now?
What does God say about this?
How can I respond with wisdom rather than fear?
E.G Instead of replaying the argument, you pause and say, “This hasn’t happened. I don’t need to prepare for a fight that may never come. God calls me to be a peacemaker (Romans 12:18), and I can choose to communicate with grace.”
💡 Bonus tip: Use Philippians 4:8 as a filter: Is this thought true, noble, right, pure, lovely, admirable? If not, reframe it.
One Scripture:
"We take captive every thought to make it obedient to Christ." — 2 Corinthians 10:5 (NIV)
One Therapeutic Practice
This week, when you catch yourself mentally rehearsing an argument or a worst-case scenario, pause. Notice, Name, and Reframe. Instead of letting your thoughts run wild, guide them back to truth and peace.
Trauma-Informed Note:
If you’ve experienced trauma, anxiety, or struggle with intrusive thoughts, taking your thoughts captive may feel harder or even overwhelming. Your nervous system may be wired to anticipate danger or replay past experiences as a way to protect you. If this happens, be gentle with yourself.
Instead of forcing your thoughts to change, try approaching them with curiosity rather than criticism. You might say:
“I notice I’m feeling unsafe right now. What do I need?”
“This thought makes sense given my past experiences, but does it reflect what’s true in this moment?”
“God, help me feel safe and anchored in Your love.”
If certain thoughts feel too intense to reframe on your own, that’s okay. Sometimes, healing requires support—whether through therapy, trusted community, or deeper work with God. Taking your thoughts captive isn’t about controlling your mind perfectly; it’s about learning to engage with your thoughts in a way that leads to greater peace, healing, and freedom.
Blessings,
Awesome read!