Capturing Your Thoughts: A Catholic Approach Using T.H.I.N.K.

Jul 3

"Take every thought captive to obey Christ." — 2 Corinthians 10:5

Your thoughts may be ruining your life - try to T.H.I.N.K. instead.

As a Catholic counselor, I see it all the time—our thoughts have power. The internal dialogue we carry around all day shapes how we feel, how we act, and even how we love others. That’s why St. Paul’s command to “take every thought captive” isn’t just spiritual advice—it’s a life skill. In a world where our minds are constantly racing with doubt, fear, comparison, and shame, we need practical tools to align our thoughts with Christ.

One of the best tools for challenging unhelpful thinking is the T.H.I.N.K. filter. It’s simple, memorable, and incredibly effective when used with prayerful intention. Here’s how it works:

T – Is it True?

So many of our thoughts are based on distortions, extremes, or assumptions. We ruminate on things like “I’m not good enough,” or “They probably don’t like me,” without pausing to ask, Is this really true?

As Catholics, we seek truth in everything. Jesus said, “I am the way, the truth, and the life” (John 14:6). If a thought doesn’t line up with the truth of who God says you are—beloved, chosen, redeemed—then it doesn’t belong in your mind.

H – Is it Helpful?

Even if something is technically true, ask: Is this thought actually helping me grow in virtue?

Thinking “I failed that conversation” might be true, but is it leading you to humility and growth—or just self-pity? Helpful thoughts lead us toward healing, action, or understanding—not shame or paralysis.

I – Is it Inspiring?

Does this thought inspire love, hope, or peace? Or does it drag your spirit down?

Philippians 4:8 tells us to dwell on “whatever is true, noble, right, pure, lovely, and admirable.” When our inner monologue reflects the fruits of the Spirit, it transforms not only our mindset… but the way we treat others.

N – Is it Necessary?

Not every thought deserves your time or energy. In a culture obsessed with overthinking and oversharing, we need mental simplicity.

Ask yourself: Does thinking about this move me closer to God, or is it noise? Letting go of the unnecessary frees you to focus on what matters: your vocation, your family, your faith.

K – Is it Kind?

Would you speak this thought to a friend? Would you say it in front of Jesus?

Kindness doesn’t mean lying to ourselves—it means speaking truth in love. The way you talk to yourself should reflect the mercy and tenderness of Christ. “Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.” (Ephesians 4:32)

Capturing your thoughts with the T.H.I.N.K. framework is a form of spiritual self-discipline—one that brings clarity, healing, and peace. Next time your thoughts run wild, pause and T.H.I.N.K.

Your soul—and your relationships—will thank you.

Jacob Frazier

Jacob Frazier, LMHC, MA, NCC, is a mental health counselor with Archangel Catholic.

Jacob holds a master's degree in Clinical Mental Health Counseling from Gonzaga University. As a mental health counselor, Jacob has a passion for facilitating personal and interpersonal development, vocational/career discernment, and helping people apply their strengths and Catholic faith to the challenges of daily living.

Jacob has extensive clinical history of assessing and working with clients experiencing emotional dysregulation, depression, anxiety, struggling with relationships and commitment, facing addictions, and struggling with trauma.

Jacob is trained in Dialectical Behavioral Therapy, which he used on a treatment team that served individuals with moderate to severe diagnoses. Jacob is also trained in EMDR (Eye Movement Desensitization Reprocessing) centered on posttraumatic stress related to abuse, neglect, and other traumatic life experiences. He also has an interest in helping men foster a healthy understanding of masculinity and assist in cultivating virtue.