Control Your Thoughts: How to Manage the Mind Monkeys

You're on the verge of doing something brave.

Publishing a post, sending that email, speaking up in a meeting, launching your idea into the world...

Then they appear.

The mind monkeys.

Swinging through your thoughts, kicking up a fuss, and hurling doubts like tiny chaotic projectiles.

“Who do you think you are?” “Everyone will judge you.” “You’re going to mess this up.”

Classic monkey mischief.

These inner gremlins aren’t evil, they’re just dramatic little storytellers. But left unchecked, they’ll run the show.

So how do you deal with them?

First, let’s define them

“Mind monkeys” are those restless, repetitive thoughts that undermine your confidence. Some call it negative self-talk. Others call it imposter syndrome. Either way, it’s the brain’s way of trying to protect you by catastrophising everything.

They mean well, but they’re not exactly helpful. And they’re definitely not right.

What you can do about them

Here are a few playful yet powerful ways to tame the inner chaos:

• Give them names It’s easier to manage them when you treat them like characters instead of truths. “Oh, there goes Nervous Nigel again.” Or “Doubtful Denise is having a moment.”

It sounds silly, but it creates distance and makes it easier not to take their words as gospel.

• Question everything When a mind monkey starts its usual rant, ask: “Is this really true?” Often, it’s just a recycled fear dressed up as logic.

Hold those thoughts up to the light. They don’t always survive scrutiny.

• Let them speak, then reply with kindness Write down the worry. Let the monkey have its say. Then respond like you would to a good friend: with reassurance, perspective, and truth..

“Thanks for the warning, brain. But I’ve got this.”

• Use your imagination Picture your monkey wearing a silly outfit. Or narrating your life like it’s a soap opera. This disrupts the seriousness and adds humour, a known fear-diffuser.
• Mantras are monkey repellents Short, powerful affirmations can help reframe the moment. Try:

“I’m safe to show up as I am.”

“This is just a thought, not a prophecy.”

“Done is better than perfect.”

Repeat as needed...especially when the monkeys start to riot.

• Get physical Sometimes the best way to silence the swirl is to move. Stretch, walk, or shake it out. Whatever gets you back in your body and out of your head.

Mind monkeys thrive on stillness and stagnation. Movement messes with their script.

• Make peace with their presence Your goal isn’t to eradicate the monkeys. It’s to turn down their volume.

They may still chatter, but they don’t have to run the show. You get to choose whose voice leads.

And if they’re really loud? Call in support

Sometimes mind monkeys are more like gorillas. If your negative self-talk is constant, overwhelming, or spiralling into anxiety or depression, you don’t have to handle it alone.

Therapists, coaches, and mental health professionals are trained to help you navigate these patterns and build healthier ones. Seeking support is not a weakness, it’s smart zookeeping.

You’re Not Alone in the Jungle

Those confident people you admire? They’ve got monkeys too. They’ve just learned not to believe every thought that shows up.

They recognise the voice, but they don’t let it rule their decisions.

And you can do the same.

So the next time your mind monkeys come swinging in with doom, gloom, and drama, take a breath and remember:

You’re not your thoughts. You’re the one listening to them.

And you can choose which ones deserve airtime.