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Key points
- Neuroplasticity allows for changes in the brain's wiring throughout life.
- Envisioning your ideal future along with journaling daily boosts optimism and mood.
- Studies show daily gratitude exercises enhance mental health and well-being.
In this second part of a two-part post on the correlation between relational trauma and negativity, we will discuss four evidence-based exercises and a powerful psychotherapeutic option that can help rewire the brain and reduce chronic negative thinking.
In part one, we learned that neuroscience paints a somber picture of the impact of developmental trauma on the brain. Still, it also portrays a picture of hope—specifically because of the malleability of the brain.
The process of rewiring the brain is not easy, it's not quick, and it's certainly not one-size-fits-all, but it is possible thanks to the concept of neuroplasticity.
Rewiring the Brain for Positivity: Evidence-Based Interventions
Neuroplasticity, or brain plasticity, describes how different life experiences create and reorganize neural pathways in our brains. These neural connections are what form our thoughts and behavior patterns as we move through our day-to-day lives.
The good news is that the brain is plastic and can change up until the day we die if we learn new skills, memorize new information, or provide ourselves with new experiences. Each time you have a repeated experience, whether negative or positive, be it thoughts or words about yourself, you deepen the neural grooves in your brain.
When you create a different experience for yourself, you create new neural pathways. New positive experiences and different kinds of self-talk create new, perhaps more functional neural pathways.
Here are some ways we can support the formation of more positive neural pathways:
Self-Directed Practices
Reshaping the neural pathways causing chronic negative thinking may seem tough, but with regular practice, anyone can develop a more optimistic mindset.
The scientifically proven exercises below provide ways to encourage positive thinking and boost resilience.
1. Engage in "best-possible-self" mental imagery.
Spend 15 minutes daily envisioning your best future self, focusing on personal, relational, and professional aspects. Research shows this can boost optimism and mood, especially with regular journaling about these inspiring visions.
For example, spend time each morning in quiet reflection, envisioning your ideal future across personal, professional, and relational dimensions. Visualize achieving your career ambitions, where work aligns with passion, leading to genuine fulfillment.
Extend this to personal growth, picturing yourself engaging in meaningful hobbies and a healthy work-life balance.
Imagine enriching relationships with family and friends, marked by deep connection. This practice isn't daydreaming; it's a strategic approach to crafting a comprehensive vision of your future. Regular engagement can motivate decisions and actions, making this envisioned future more attainable.
2. Practice gratitude exercises.
Make time daily to reflect on things you are grateful for. This can be achieved through gratitude journaling or a simple mental acknowledgment of three daily blessings. Research has shown that gratitude exercises can boost optimism and mental and physical health, thus promoting overall well-being.
Start each day by recognizing three specific things you're grateful for, focusing on genuine and overlooked aspects of daily life. Here's a concise list:
- Unexpected help: Gratefulness for the simple kindness of a stranger. It's a reminder of the small acts of kindness in the world.
- The safety and health of your child: Appreciating that the person you love most is well and safe is a powerful gratitude practice.
- New delicious distraction: Thankfulness for great new shows on Netflix to consciously disconnect from your adult reality is a wonderful thing to be grateful for.
This practice, grounded in research, fosters an optimistic outlook and bolsters well-being by encouraging you to notice and value the positive moments in your life.
3. Adopt mindfulness meditation.
Incorporate mindfulness meditation into your daily routine to bring focus back to the present, thus reducing the habit of negative thinking.
For instance, spend a few minutes each morning on focused breathing exercises. Sit in a quiet place, close your eyes, and pay attention to the rhythm of your breath. This simple practice can gradually retrain your brain toward positivity by diminishing patterns of negative rumination.
4. Get regular aerobic exercise.
Regular aerobic exercise has been shown to enhance mood and cognitive functions, including optimism.
This improvement is partly due to increased blood flow to the brain, supporting neuroplasticity and angiogenesis, essential for learning and brain health. Furthermore, combining physical exercise with mental activities like meditation can alleviate depression symptoms and improve cognitive control, contributing to a more positive outlook on life.
EMDR Can Rewire Chronic Negative Thinking
In addition to evidence-backed personal practices, the evidence-based psychotherapy Eye Movement Desensitization and Reprocessing (EMDR) is a powerful tool for those seeking to reshape their thinking, especially those of us from relational trauma backgrounds.
EMDR is known for effectively addressing posttraumatic stress disorder (PTSD) and offers benefits for various mental health issues marked by persistent negative thoughts.
It works on the idea that unprocessed memories lead to negative emotions, using an eight-step therapy involving recalling distressing images and bilateral sensory input.
Research indicates EMDR's effectiveness in tackling chronic negative thoughts, proving beneficial for conditions like psychosis, bipolar disorder, depression, anxiety, substance use disorders, and chronic pain.
EMDR, with its emphasis on addressing past trauma that can lead to current psychological issues, is a particularly helpful therapeutic choice for those with persistent negative thinking rooted in unresolved childhood traumatic experiences, guiding them to shift toward a more positive, resilient mindset.
To wrap up, remember that early bad experiences can affect how you think.
If you're wondering why it's hard to shake off these negative thoughts, it's because of the way trauma changes the brain. It's not that you're a "Debby Downer"; it's that parts of your brain may be architected in a way that predisposes you to negativity based on your childhood experiences.
Despite your early experiences, change is possible. Our brains can change. Literally up until the day we die.
You can imagine your best future, be thankful for what you have, pay attention to the present, meditate, and exercise to help rewire your brain and think more positively. Finally, therapies like EMDR are especially good for people who've been through relational trauma.
Searching the Psychology Today directory is a wonderful place to find an EMDR therapist.
References
Simpkins, C., & Simpkins, A. (2013). Neuroplasticity and Neurogenesis: Changing Moment-by-Moment. 165–174. https://doi.org/10.1007/978-1-4614-4842-6_13.
Meevissen, Y., Peters, M., & Alberts, H. (2011). Become more optimistic by imagining a best possible self: effects of a two week intervention. Journal of Behavior Therapy and Experimental Psychiatry, 42 3, 371–378. https://doi.org/10.1016/j.jbtep.2011.02.012.
Boggiss, A., Consedine, N., Brenton-Peters, J., Hofman, P., & Serlachius, A. (2020). A systematic review of gratitude interventions: Effects on physical health and health behaviors. Journal of Psychosomatic Research, 135, 110165. https://doi.org/10.1016/j.jpsychores.2020.110165.
Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits. A meta-analysis. Journal of Psychosomatic Research, 57 1, 35–43. https://doi.org/10.1111/J.2042-7166.2003.TB04008.X.
Valiente-Gómez, A., Moreno-Alcázar, A., Treen, D., Cedrón, C., Colom, F., Pérez, V., & Amann, B. L. (2017). EMDR beyond PTSD: A Systematic Literature Review. Frontiers in Psychology, 8, 1668. https://doi.org/10.3389/fpsyg.2017.01668
Maxwell, J. (2003). The Imprint of Childhood Physical and Emotional Abuse: A Case Study on the Use of EMDR to Address Anxiety and a Lack of Self-Esteem. Journal of Family Violence, 18, 281–293. https://doi.org/10.1023/A:1025165227590.
