Change Quote by Brooke Castillo
““Negative emotion is fed by the fight or the habit that compounds it. If I am feeling lonely and I overeat, I will feel even more so when the eating is done. Most likely I will get an added dose of shame and frustration after the food coma passes. No matter what the unwanted action is you have in your life, you can start to eliminate it by doing this process: 1. Stop taking the action. 2. Notice the desire to “fight” or use “willpower” against the emotion that arises (you will typically lose this battle). 3. Relax into the underlying emotion and breathe. Notice the emotion from the witness perspective. 4. Keep relaxing and keep breathing and notice the thoughts that come up. 5. Write down the thought. 6. Acknowledge that if you want to change the habit, you must change the thought. Permanent change is never made by fighting or intense willpower.””
About This Quote
Source Book: "The Power of Self-Coaching", 2021
Negative emotions are amplified by fighting them; instead, observe, breathe, and rewrite the underlying thoughts to break the habit loop.
In simple terms: Stop fighting feelings; observe and change thoughts.
Key Takeaway
Practice mindful observation and thought journaling.
Themes
emotional regulation
habit change
mindfulness
self-compassion
Mood
calm
introspective
Type
self-help
psychology
When to use this quote
- stress management
- eating habits
- loneliness coping
- personal growth
Key Concepts
Cognitive restructuring
acceptance
breathing techniques
Questions to Reflect On
- What emotions do you tend to fight?
- How can you shift from resistance to observation?
A Different Perspective
Requires discipline to consistently notice and record thoughts.
