Breaking Free from Toxic Thoughts” A H O W - T O G U I D E - Sameah Jones SAMEAH JONES Introduction Every person faces battles in the mind. Sometimes they show up as whispers of self-doubt, overwhelming emotions, or lies that distort how we see ourselves. Left unchecked, these toxic thoughts can rob us of peace, purpose, and joy. But here’s the truth: you are not powerless. With the right tools, truth, and support, you can overcome the battle in the mind and walk in freedom. And let this be a gentle reminder today your thoughts, your feelings, and your mental well-being matter. Taking care of yourself is not a weakness; it is wisdom and strength. This short guide, based on my book Toxic Thoughts: The Battle in the Mind, is designed to encourage you and give you practical steps to guard your thoughts, strengthen your mental and spiritual health, and step into victory. BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES What Are Toxic Thoughts? C H A P T E R I Toxic thought is any thought that corrupts or poisons your peace, identity, or hope. They often sound like: “I’m not good enough.” “Nothing will ever change.” “No one really cares.” These kinds of thoughts are dangerous because they don’t stay in the mind. They shape emotions, words, decisions, relationships, and even physical health. Science tells us that repeated thoughts create pathways in the brain, so the more we think them, the stronger they become. However, Scripture reminds us that we are called to “be transformed by the renewal of your mind” (Romans 12:2). This means that negative patterns can be broken and replaced with new, life-giving ones. Toxic thoughts often come when: We believe lies instead of truth. We accept painful words spoken over us. We allow fear, doubt, or shame to replay in our minds. But God’s Word gives us hope: Philippians 4:8 – “Whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable... think about these things.” 2 Corinthians 10:5 – “We take every thought captive to obey Christ.” Isaiah 26:3 – “You will keep in perfect peace those whose minds are steadfast, because they trust in you.” BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES What Are Toxic Thoughts? C H A P T E R 1 Practical Example: Imagine waking up and the first thought is, “I’ll never be good enough.” That thought shapes your feelings; you feel anxious, discouraged, and heavy. Those feelings influence your actions, you procrastinate, withdraw from others, and lose confidence. One toxic thought has set off a chain reaction. But when you stop and replace it with truth, “I can do all things through Christ who strengthens me” (Philippians 4:13), your perspective shifts. Instead of fear, you walk into the day with peace and courage. Application Exercise: 1. Write down one toxic thought that you often struggle with. 2. Find and write one Scripture that speaks the opposite truth. 3. Each time that toxic thought comes, speak the Scripture out loud. Example: Toxic Thought: “I am not loved.” Truth: “I have loved you with an everlasting love.” (Jeremiah 31:3) The truth is this: you can rewire your thinking. Just as negative patterns are built, healthy thought patterns can also be strengthened when we align our minds with God’s Word. CONT’D BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES Recognizing the Enemy’s Tools C H A P T E R 2 Toxic thoughts rarely announce themselves loudly; more often, they slip in quietly, like whispers in the corners of our minds. The enemy uses subtle strategies to undermine our peace and confidence. Understanding these tools is key to breaking their hold. 1. Lies: The enemy plants false words that contradict God’s truth. He whispers doubts like, “You’re not enough” or “God doesn’t care.” These lies are powerful because they sound plausible, but they cannot stand against God’s Word. 2. Distorted perception: A small fear or worry can grow until it feels bigger than life. Our mind magnifies problems, making mountains out of molehills. Recognizing that these distortions are not truths is essential. 3. Negative words: Words spoken over us whether by others or ourselves can replay in our minds endlessly. They may sound like facts, but God reminds us that His words define our identity, not the lies or hurtful statements we hear. Reflection: Pause for a moment and ask: What words or thoughts have I been agreeing with that do not align with God’s truth? Writing them down can help you see them clearly and bring them into the light. Breaking the power: Identifying the lie is the first step to breaking its power. Once we recognize it, we can replace it with God’s truth through prayer, scripture, and support (wise counsel). Every time a toxic thought arises, counter it with God’s Word, because His truth sets us free. BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES Using God’s Tools to Overcome C H A P T E R 3 The battle for your mind is real, but God has given you tools to stand firm, renew your thoughts, and walk in victory. Here are four ways to start winning the battle today: 1. Replace Lies with Truth Toxic thoughts often sneak in as lies, convincing you that you are weak, unworthy, or unloved. Don’t just resist them replace them with God’s truth. Example: Lie: “I am worthless.” Truth: “I am chosen, loved, and valuable.” Scriptures to declare: “For you formed my inward parts; you knitted me together in my mother’s womb. I praise you, for I am fearfully and wonderfully made.” – Psalm 139:13-14 Practical Tip : Create a Truth List of ten Scriptures or affirmations you can declare each morning. BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES Using God’s Tools to Overcome C H A P T E R 3 2. Guard Your Heart & Emotions Feelings are real, but they aren’t always facts. Emotions can amplify fear, anger, and rejection if left unchecked. Learning to pause before reacting is a spiritual discipline that protects your mind and heart. Scriptures to guide you: “A fool gives full vent to his spirit, but a wise man quietly holds it back.” – Proverbs 29:11 Practical Tip: When strong emotions arise, pause and ask: What is true here? What does God say about me in this situation? Respond in alignment with truth, not impulse. 3. Take Thoughts Captive Every thought has power, and the enemy tries to use your mind against you. God commands us: “We take every thought captive to obey Christ.” – 2 Corinthians 10:5 Ask yourself: Does this thought bring life or destruction? Replace lies and toxic thinking with God’s Word and His promises. Practical Tip: Keep a journal or mental log of recurring thoughts. Evaluate them against scripture. If they don’t align with God’s truth, declare His Word over them. BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES Using God’s Tools to Overcome C H A P T E R 3 4. Don’t Suffer in Silence Isolation gives toxic thoughts room to grow stronger. Speaking your struggles to a trusted friend, mentor, counselor, or pastor breaks the enemy’s hold and invites support and prayer. Scriptures to remember: “Therefore, encourage one another and build one another up, just as you are doing.” – 1 Thessalonians 5:11 Practical Tip: Choose one person today to share your thoughts with and ask them to pray with you. The simple act of speaking releases power over the fear or lie. Victory in your mind is not about perfection; it’s about progress. Each time you replace a lie, guard your heart and emotions, take thoughts captive, or reach out for support, you are reclaiming ground that the enemy has tried to steal. BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES A Prayer & Encouragement C H A P T E R 4 Lord, today I give You my mind. You see and know every battle, every thought, and every emotion within me. You see the thoughts that have affected my emotions and the emotions that have shaped the way I view life. Father, I bring them all before You because Your Word teaches me to think on things that are pure, lovely, and of good report. Your Word reminds me to take every thought captive to the obedience of Christ. So today, I surrender my mind to You, Lord. Every plan, every strategy of the enemy designed to consume my thoughts I pull them down and destroy them by the power of the Holy Spirit. Let there be a mind shift experience in me today. Transform my thoughts and emotions by the power of Your Word. From this day forward, I choose to walk in freedom, restoration, and transformation. I choose to live in the fullness of all that You have in store for me my purpose, my destiny. I will walk in victory and confidence. Let Your truth take root in my mind, my thoughts, my heart, and my emotions, that I may become the person You have destined me to be. In Jesus’ name, amen. BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES Rest, Self-Care, and Wholeness B O N U S (Caring for your Body and Spirit) God created us as whole beings, and all parts work together. When one part is neglected, the others begin to feel the strain. True healing means learning to care for every area of your life. “Do you not know that your bodies are temples of the Holy Spirit, who is in you... You are not your own; you were bought at a price.” — 1 Corinthians 6:19–20 Rest is spiritual . Even God rested after creation (Genesis 2:2). When you take the time to rest, it’s trust in God’s divine ideal for us as his children. It’s saying, “God, I release control and let You restore me.” Self-care is stewardship. Taking care of your body and emotions honors the life God gave you. Sleep, nutrition, movement, quiet time, and boundaries are not luxuries; they are necessities for a healthy mind. “Come to Me, all you who are weary and burdened, and I will give you rest.” — Matthew 11:28 Practical Example You feel mentally drained, yet you keep pushing yourself because stopping feels “unproductive.” Eventually, burnout sets in, and even prayer feels heavy. BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES Rest, Self-Care, and Wholeness B O N U S But when you step back, take a walk, breathe deeply, rest, and journal your gratitude, you make space for God’s peace to fill your heart again. Application Exercise 1. Choose one rest habit to practice this week taking a 20- minute walk, turning off your phone before bed, journaling, or spending quiet time with God. 2. Check in with yourself each day: How is my body feeling? My mind? My spirit? 3. Make rest a rhythm, not a reward. BREAKING FREE FROM TOXIC THOUGHTS” CONT’D Your thoughts matter! If this free guide helped you, please take a moment to leave a quick review or message. Your words help others discover this resource and begin their own healing journey. Share your review or testimony by click this: https://forms.gle/wcLQ5Ccj88CUMm3x7 Thank you for being part of the Breaking Free journey! BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES Toxic Thoughts GET YOUR COPY! Locally in Trinidad and Tobago: Available at Scribbles and Quills, Gaston Street, Lange Park, Chaguanas. You can also contact Dunamis Publishing House directly, and we’ll deliver your copy to you. Internationally: Available on Amazon in both paperback and Kindle formats. The Battle in the Mind BREAKING FREE FROM TOXIC THOUGHTS” SAMEAH JONES GET THE FULL BOOK TOXIC THOUGHTS: THE BATTLE IN THE MIND FOR A COMPLETE GUIDE TO RENEWING YOUR MIND AND WALKING IN FREEDOM. SAMEAH JONES Hello,I’m Sameah Jones. M E E T T H E A U T H O R For Booking, you can email me at sameahjones@gmail.com Follow me on my social media platforms. Sameah Jones is a devoted wife, mother, apostle, entrepreneur, life coach, and author of “Toxic Thoughts: The Battle in the Mind.” With a passion for literature, she began her authorship journey to help others in writing and publishing. Holding a Bachelor’s in Interdisciplinary Studies with a focus on Pastoral Studies, Sameah has over 15 years of ministry experience and serves alongside her husband at Dunamis Embassy. She aims to transform lives through God’s grace and looks forward to sharing her writings to impact readers meaningfully. - Sameah Jones BREAKING FREE FROM TOXIC THOUGHTS”