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The power of transforming your thoughts.
When we set goals at the beginning of a new year it’s important to address our mindset. Part of that is changing our thought patterns so we get different results.
Stopping to think about our thoughts and test them is also key to our mental health and well-being. If you have experienced negative thoughts, feelings of overwhelm or just want to reach new goals there are some specific strategies that can help your brain create new thought patterns.
Three things that can help you transform your thinking are: addressing cognitive distortions, automatic thoughts and limiting beliefs. There are specific things you can do to change the way your brain responds to a thought or trigger.
What is Neuroplasticity?
Neuroplasticity is the brain’s ability to change thoughts. Our brain can reorganize its structure, functions or connections by forming new neural connections in response to internal or external stimuli.
This means your brain can adapt and change. We have the power to create new thought pathways in our brains which will lead to new results.
When we hit a challenge, our brain recalls information stored about or past experiences and uses those memories to determine if the current challenge is a threat, triggering our fight or flight system. We can practice new thoughts so that our brain begins to respond differently to the circumstances we face.
Thoughts that fire together wire together.
The more we connect thoughts together, the more neural connections are formed in our brains to make that thought pattern easier for our brains. For example, if you are starting to weight train and it’s challenging you may think: “This is hard.” If you connect that thought to other thoughts like: “I can’t do this. I’m weak.” the brain will begin connecting the thoughts to that experience. Soon enough your brain connects weights with “I can’t do this. I’m weak.”
But you can change your thoughts! The brain creates about 700 neural pathways each day and you can practice new positive thinking. Here are 3 steps.
1. Recognize any thinking errors:
Cognitive distortions are thinking errors we use that give is an altered view of reality. Here are some examples:
- All-Or-Nothing Thinking: Black and white thinking that allows for no gray areas when evaluating a circumstance. Things are either awesome or awful, you are doing great or you’re “a failure”. The tendency to go to extremes.
- “Should” statements: Statements to yourself about what you “ought” to do or “should” do. You may also apply these to others. It’s important to test these statements and find out what beliefs they are based on. (ex: “I should have done more.”)
- Jumping to Conclusions: The tendency to make a judgement based on little information or inaccurate information. This is also “mind-reading”, assuming we know what a person is thinking or intending to do. Then we follow this false conclusion down making up scenarios in our minds.
- Overgeneralization: Taking one event or fact and generalizing it like when you get one bad grade and that must mean you are a failure or not smart enough.
Begin to notice if any of these pop up in your mind. When you recognize a thinking error, push back and try to see other views of the situations. For example, if you think “I should be able to do this.” Ask: Why? According to who? Push back and then rewrite that statement to be more neutral. “I would like to try this. Everyone makes mistakes and I am using my strengths to try new things.”
2. Address and Change Automatic Thoughts
Automatic thoughts are quick thoughts that pop into your mind in response to s specific trigger. These are thoughts we usually accept as facts. Noticing and writing down your automatic thoughts is a great way to slow down and examine them so you can create a new thought to practice.
When you have a negative thought pop up quickly in your mind in response to a situation, memory or emotion, write it down. Then try to write a new version you can practice that is based in truth. For example, if a friend does not call you back you may have an automatic thought like “They are mad at me. I’m such a bad friend.”
Next time you get upset or have anxious or negative thoughts, take time to write about it when you are calm.
Try this process:
- Notice the trigger: Was there a specific situation, interaction or feeling that began the response?
- Write down your automatic thought: What was the negative thought that popped up in your mind?
- Question it: What evidence contradicts this thought? Does it align with Biblical truth or your values? Why are you believing this thought?
- Rewrite it: Create a more balanced, realistic thought you can practice. If you are a Christian, root this thought in the truth of God’s word.
Example:
Trigger: You make a mistake at work or home.
Automatic thought: “”I can’t believe I did that! I’m always messing things up.”
Re-write: “Everyone makes mistakes. I will give myself grace.”
You don’t have to be overly positive when writing your new thought. Just write something that is more truthful and will help you move through the situation. You practice this new thought a few times a week. Put it on a sticky note on your mirror and say it in the morning. Re-train your brain so the next time you hit that same trigger, you will get a different result.
3. Challenge and Change Limiting Beliefs That Keep You Stuck:
In the example above about trying weight training, you can see the statement “I’m weak.” This is an example of a limiting or false belief. It is important to recognize when we have these or when they are driving our behaviors so we can test and change them.
Some common limiting beliefs are: “I’m not enough.” “I can’t do this.” “No one loves me.” “I’m too old.” “I’m a failure.” Statements like these can run through our minds influencing our behaviors and emotions.
To change a limiting belief:
1. Identify it clearly
2. Write it down
3. See how it lines up with Biblical truth or your values.
4. Re-write a new statement that you can practice to re-train your brain.
For example: “I’m weak” can be changed to “I am choosing to take small steps to grow stronger. I have many strengths.”
“I’m a failure.” Can be changed to “My mistakes don’t define me.”
“No one loves me” can be changed to “I am loved by God. I may not feel connected right now but I am lovable.”
Identifying and changing thoughts and limiting beliefs takes time but the more you practice, the more quickly you’ll be able to recognize and change negative thought patterns.
You can train your brain to connect new thoughts and respond differently to the situations you face. Our brains are created to change and grow new connections. Practicing new thoughts will literally change your brain and your life.
If you need help or want to talk this over with someone, out Healthy Minds program director is available for members to meet with.
Feel overwhelmed, stuck or experience anxiety?
About Mel Kistner
Mel Kistner is our Healthy Minds Program Director and is here to offer support, mental health education, workshops, opportunities to build meaningful connections with others and resources to get help when needed.
Mel Kistner worked for 12 years as a clinical counselor and is a certified Christian Life Coach and a Master Mental Health Coach.