How to Break Free from Old Thought Patterns and Step into Your Power
- Sophie Boulderstone
- Oct 27
- 4 min read
How to Break Free from Old Thought Patterns and Step into Your Power
Have you ever caught yourself replaying the same old worries in your mind, or making decisions only to immediately second-guess them? For many of us, especially during times of transition, these persistent thought patterns can quietly shape our everyday lives, keeping us stuck, anxious, or doubting ourselves. The good news: it’s absolutely possible to break free from these cycles and step into a life shaped by intention, confidence, and genuine power.
I’ve spent over 15 years supporting people through stuck patterns, whether as a Registered Mental Health Nurse, a CBT therapist, or now, as founder of The Little Powerful Company. Along the way, I’ve learned that the journey to change is just as much about practical strategies as it is about giving yourself permission to think and live differently.
In this blog, I’ll share the foundations I use with clients and in my own life to help break free from old thinking, and the steps you can take to rediscover your own sense of purpose and confidence.
Why Thought Patterns Get Stuck
Before we talk about breaking free, it’s important to understand why our thoughts can feel so rigid in the first place. Many of these patterns formed as ways to help us cope with stress, uncertainty, or unmet needs. Over time, they may have become reflexive, automatic habits of mind that kick in without much awareness.
For example, maybe you learned to second-guess yourself because early criticism made you wary of making mistakes. Or perhaps you default to worrying because it once helped you prepare for the unexpected. While these patterns may have helped us survive in the past, they’re not always serving us now.
Step 1: Bringing Gentle Awareness
The first, most powerful step is awareness, without judgement. Simply noticing when a familiar negative thought (“I always get this wrong,” or “What if it doesn’t work out?”) pops up is a moment of power. Rather than fighting the thought, get curious. Where did it come from? Is it trying to keep you safe, or is it holding you back now?
Taking a few slow breaths, naming the thought, and even writing it down can interrupt the loop enough to give you space. This is where healing starts: in the pause between old habit and new choice.
Step 2: Reframe with Compassion and Curiosity
Once you’ve noticed a pattern, you can start to question it. Is this thought really true right now, or is it just familiar? Is there a kinder, more encouraging story you could tell yourself instead? This is where my work blends Cognitive Behavioural Therapy (CBT), which is all about examining unhelpful thinking, with more intuitive, compassionate approaches.
Try gently challenging your automatic thoughts: “Is there another way to see this?” You might be surprised how often you discover space for a different response. Remember, this isn’t about ignoring reality or positive thinking in a hollow way, it’s about broadening your options.
Step 3: Move from Thinking to Doing
Insight is important, but real change comes through action. Consider what small step you could take, right now, that lines up with the new thought you’re cultivating. It might be speaking up for yourself in a meeting, choosing a nourishing meal instead of skipping lunch, or setting aside time to pursue something you love.
Actions don’t have to be big to be meaningful, what matters is that you’re choosing, rather than being pulled along by old patterns. Over time, these choices become your new habits.
Step 4: Embrace Intention and Energy
One thing I’ve learned from blending therapy and spiritual practice: your intentions, attention, and energy matter more than you might think. When you set an intention, to be brave, to care for yourself, or simply to try something new, you invite possibility. Taking a few moments each day to remind yourself of your intention, whether through journaling, meditation, or affirmations, helps anchor your progress.
You might use the law of assumption (one of my favourite approaches from my course): act as if your positive change is already in motion. The simple shift in mindset can have a profound effect on your choices, mood, and sense of power.
Step 5: Celebrate Progress, Not Perfection
Often, people get discouraged when old thoughts crop up again. But transformation isn’t a straight line, real, lasting change happens in layers. Celebrate every time you notice a pattern, question it, and choose differently, even in tiny ways. Over time, these moments add up, creating a new foundation for confidence and self-worth.
When You Need Extra Support
Breaking free from old thought patterns is brave work, and you don’t have to do it alone. Whether you join The Little Powerful Course, explore one-to-one coaching, or simply connect with others on a similar journey, having support can make all the difference. In my experience, the safe, compassionate space to be seen and understood is often what jumpstarts lasting change.
Your Next Steps
If this resonates, I invite you to reflect on what’s keeping you stuck, and where you’re being called to step into your own power. Remember, you deserve to feel confident, intentional, and alive in your life.
If you want support breaking old patterns and stepping forward, you’re welcome to explore the course or book a session. The door is open, the first step is yours.
Outline:
Introduction: Why old thought patterns keep us stuck
How Sasha’s journey shaped her approach (CBT, nursing, intuition)
Understanding why thought patterns persist
Step-by-step guide to breaking free: a. Awareness b. Reframing c. Action d. Intention and energy e. Celebrating progress
The role of support and community
Invitation to connect and next steps
Meta description: Discover practical, compassionate strategies to break free from old thought patterns and step into intentional living. Warm, intuitive guidance from Sasha Marshall, Registered Mental Health Nurse and CBT therapist.
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Social Post Caption:
Ever find yourself caught in the same old thought patterns, wishing you could just break free? This week’s blog is all about understanding why those loops form, and the gentle steps you can take to move beyond them. Packed with practical tools, compassionate encouragement, and a big dose of hope. Ready to step into your power? Read the new post (link in bio) and tell me which tip resonates most for you!
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