Brain Dumping for Managing Emotions: A guide

Posted May 8, 2024

Brain Dumping is a powerful tool for managing overwhelming emotions, negative thought patterns, and improving mental wellness. In this guide, we'll walk through the Be True Process, designed to help you navigate through challenging moments and gain clarity and perspective.

Identifying Times to Engage in a Brain Dump:

Brain dumping is particularly beneficial when you're feeling overwhelmed, experiencing intense emotions, or caught in a cycle of repetitive negative thinking known as rumination. Rumination involves repetitive, intrusive thoughts that often focus on past events or negative feelings. It can be detrimental to mental wellness, leading to increased stress, anxiety, and depression. Recognizing the signs of rumination is the first step in breaking free from its grip.

The Be True Process:

1. Notice the Spin-Out:

When you feel yourself starting to spin out with repetitive thoughts or overwhelming emotions, take a moment to acknowledge what's happening. Recognize that you're caught in a cycle of rumination.

2. Write It Down:

Grab a pen and paper and start writing out your thoughts. Set a timer for no more than 10 minutes to prevent overindulgence in rumination. Simply get your thoughts out onto paper without judgment.

3. Take a Break:

After your brain dump, step away from your writing for at least an hour. This break allows your mind to reset and helps prevent further rumination.

4. Review Your Brain Dump:

When you return to your writing, arm yourself with tools such as a highlighter, clean paper, and a black marker or pen. Read through your brain dump and identify truths versus thoughts.

5. Highlight Truths:

Identify statements in your brain dump that you recognize as factual or true. Highlight these truths to distinguish them from the ruminative thoughts.

6. Use The Three C's:

For thoughts that remain unhighlighted (not facts), apply the Three C's: Catch it, Check it, Change it. Ask yourself if you like how these thoughts make you feel.

7. Reframe Challenging Thoughts:

If a thought feels particularly challenging or negative, work on reframing it. Aim for a thought that feels at least 1% less challenging and 10% more manageable.

8. Circle Emotional Words:

As you review your brain dump, circle any words that describe or elicit emotions or feelings. These words provide insight into the underlying emotions driving your thoughts and behaviors.

Brain dumping, coupled with the Be True Process, offers a practical approach to managing rumination and cultivating mental wellness. By acknowledging and reframing challenging thoughts, identifying truths, and recognizing the emotions behind our thoughts, we can break free from negative cycles and move toward greater clarity and peace of mind. 

Start practicing the Be True Process today and take control of your mental wellness journey.