By Sara Corckran

The Abduction  

I walk, listening—
leaves crackle and crunch beneath my feet.
The crisp autumn air wakes my face and fingertips.
Darn, I forgot my gloves again.

Sunlight spills in patches,
turning the forest floor into a sun quilt.
I heart the forest—for-rest—
its quiet pulse of acceptance and love,
its gentle reminder
that we don’t need instructions;
We were born knowing how to bloom, grow, and heal.

Then, without warning—
my peace vanishes.
Replaced with future worries and past regrets,
ease stolen from my body,
leaving only knots, pressure, tightness.

The abduction lasts for minutes
before I realize—
I am no longer where my feet are.

It grips me,
spins me in circles of worry and fear—
reasonable, yes;
helpful, no.

Breathe.
Smell.
See.
Taste.
Touch.

And just like that,
the hold loosens.
The forest calls me back.

Crunch, crackle. Crunch, crackle.
I walk on, knowing the abductor will return.
Next time,
I will be ready.

Breaking Free from Thought Hijackers

People facing adversity know first hand how negative thoughts manifest in the body. These thoughts come without warning and hijack our precious present moments replacing them with inflammatory fight or flight feelings. They can leave us feeling powerless to the hijackers. I would like to suggest an alternative—one that fosters resilience and empowerment.

The Science Behind Our Thoughts

Research suggests that the average person has approximately 60,000 thoughts per day, with approximately 80% being negative and 95% being repetitive. Here is the breakdown- the average person has 48,000 negative thoughts a day and the majority of those thoughts are repeated. My experience tells me that while facing adversity, the negative thought loop of fear and doubt compounds the situation and leaves me mentally and physically exhausted. Stress and worry increase cortisol levels, weaken the immune system, and disrupt sleep, making it even harder to cope. It’s like adding fuel to a fire that’s already burning out of control.

Why so many negative thoughts, you might ask? Humans are instinctively wired to scan for potential dangers—a survival mechanism known as negativity bias that has kept us safe since the beginning of time.

Yet in 2025, we no longer need to watch for hunters, saber-toothed tigers, or smallpox. We are safer than ever, yet our minds remain stuck in defensive loops, keeping us in a state of fight-or-flight and chronic inflammation, preventing us from being fully present.

Why Presence Matters

When we are in this moment we are more resilient and capable, allowing us to respond rationally and with clarity rather than with worry, fear and doubt. Presence creates a feeling of ease in our bodies, reducing tension and even inflammation. By wasting less energy on unnecessary worries, we can direct that energy toward what truly matters—healing, connection, or growth. Being present deepens our relationships, allowing for more meaningful connections with others. And ultimately, presence is the key to making lasting memories—because we can only truly experience life when we are here for it.

Rewiring Your Brain for Presence

If you’re inspired to become more present, I have good news—it’s absolutely possible. Neuroplasticity, our brain’s ability to rewire itself, means we are not stuck in old patterns. If our minds are wired to detect what could go wrong, we can rewire them to shift toward more supportive and less stressful thoughts.

How to Take Back Control

1. Notice the Physical Signs – Pay attention to how negative thoughts feel in your body. Everyone’s signals are different—tight shoulders, a lump in the throat, a weight on the chest, knots in the stomach. Just notice.
2. Celebrate Awareness – Catching yourself in a negative thought loop is a victory. Imagine you’re coaching your thoughts—each time you recognize the pattern, you’re training your mind to shift. Progress, not perfection.
3. Take Action to Return to Presence – Find the method that works best for you:

●     Breathe Intentionally – Use slow, deep breaths to anchor yourself in the moment. Try the five-finger breath technique for an extra grounding effect. Trace the outline of one hand with the index finger of your other hand, inhaling as you move up each finger and exhaling as you move down, focusing on the sensation to anchor yourself in the present moment.

●      Engage Your Senses with Gratitude – Recall and savor with as much detail as possible something you love to see, hear, smell, taste, or touch.

●      Ground Yourself – Feel your feet on the floor notice the points under your heal, big toe and pinky toe, or rub your thumb to your fingertip together with enough attention to notice the ridges of your skin.

●      Observe Without Judgment – Allow thoughts to come and go without getting caught in them.

●      Replace Negative Thoughts with a Supportive Mantra – Choose a phrase that encourages calm and resilience, such as "I am safe in this moment" or "I choose peace." "I trust myself to handle what comes my way." "I am resilient, steady, and grounded."

What small step can you take today to break free from your next thought hijacker?

For more tools like this, join the free 13-week micro-learning program.

Or check out my book:
Grit and Grace: How to Find Clarity and Optimism in Overwhelming Situations 

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If you enjoyed this blog check out this previous post about reducing anxiety!