If you’ve ever wondered how to get out of your own head, you’re not alone. Most of us live with a constant swirl of thoughts, some helpful, others hurtful. We replay mistakes, overanalyze moments, and spiral over things that haven’t even happened yet. And before long, the noise in your mind starts to sound like truth.

But what if not every thought that enters your head is telling you the truth?

The Bible says, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” (Romans 12:2) That means your transformation starts in your head long before it ever shows up in your habits. What fills your thoughts eventually shapes your life.

Still, too many of us let the enemy live rent-free in our minds. Thoughts God never spoke, lies that don’t line up with Scripture, and narratives that Jesus never wrote. Fear, shame, and insecurity move in like permanent guests, and we start to mistake their voices for our own.

David prayed, “Search me, God, and know my heart; test me and know my anxious thoughts.” (Psalm 139:23) Even he knew not every thought deserved a key to the front door of his mind. Some thoughts must be recognized, rejected, and replaced.

Jesus modeled this perfectly in the wilderness. When the enemy tempted Him, Jesus didn’t just think truth, He spoke it. “It is written…” (Matthew 4) Every lie was met with God’s Word. That’s how we take thoughts captive and make them obedient to Christ (2 Corinthians 10:5).

So when your thoughts start to spiral, pause and ask, “Is this from God?” If not, it’s time to start replacing lies with God’s truth.

You are not your fear.
You are not your failure.
You are who God says you are.

You don’t have to believe everything you think.
Peace doesn’t come from emptying your mind, it comes from filling it with truth.