Have you ever thought about the fact that many of our feelings aren’t just random—they’re habits we’ve “learned” over time? The more often we feel a certain way, the more our brain gets used to that state and begins to see it as normal. This is why negative thought loops can seem to show up so easily—our minds have simply gotten used to running them.
The good news? We can unlearn these patterns. Our brains are wonderfully adaptable—this is called neuroplasticity. They can form new pathways and connections. At first, these are like small, fragile trails. But the more we walk them, the wider and stronger they become—eventually turning into fast, multi-lane highways for positive emotions and thoughts.
So how can you make this shift? I’d like to share some practical suggestions. Don’t feel like you have to do them all at once. Pick one or two that resonate with you, and give yourself time. Maybe imagine shedding any lingering perfectionism like an old snake skin—letting the wind carry it away in all directions. Self-compassion and a sense of humor will be your best companions on this journey.
1. Bring your brain into harmony with binaural beats
Binaural beats can help create coherence in the brain—meaning different parts of your brain work together more effectively. Particularly helpful are 40 Hz gamma wave binaural beats. Listen with headphones (this is essential!) for 30–60 minutes, several days a week.
Here are a few links to get you started:
🎧 https://www.youtube.com/watch?v=tAIiXRZNh9E
🎧 https://www.youtube.com/watch?v=QqQ5fYc8WqM&list=RDQqQ5fYc8WqM&start_radio=1
🎧 https://www.youtube.com/watch?v=txX_kMveS2M&list=RDtxX_kMveS2M&start_radio=1
As you listen, gently repeat words like gratitude, joy, appreciation, bliss. Tune into your body and notice any shifts—no matter how subtle. And don’t worry if nothing changes right away; consistency is key.
2. Observe your thoughts - take back the steering wheel
Our brains are thought machines. Often, they churn out negative thoughts automatically, even activating the brain’s pain centers. But here’s the empowering part: you can learn to notice these loops and consciously step out of them.
✔ Step 1: Recognize the thought loop. Say to yourself: “Ah, I notice I’m caught in a negative spiral.” A little humor helps too: “Hello ego, so you’re back again. Last time you showed up, you were wearing a prettier dress.”
✔ Step 2: Remind yourself: “It’s normal to have these thoughts. Even when they arise, I love and accept myself completely.” Then deliberately shift your focus to something positive or to the task at hand.
✔ Step 3: Keep your hands on the steering wheel. Stay with constructive thoughts or stay present in your activity. Otherwise, your unconscious autopilot might try to pull you back into rumination.
3. Feed your brain positivity with a gratitude journal
Each day, write down at least three beautiful things you noticed—small moments that brought you joy: a smile from a stranger, a flower by the roadside, music that lifted your mood, a warm touch. These little moments teach your brain to focus more on what’s good.
4. Name your feelings - they're just energy
When you feel an uncomfortable emotion name it and tame i. Say it out loud: “I feel sadness.” Or: “I feel anger.” This brings it into your conscious awareness. Feelings are simply energy—your body’s language. Naming them helps release them, instead of letting them linger as unconscious energy blocks.
5. Embody your emotions - a journey through the body
Write down different emotions on individual cards (one per card): shame, sadness, fear, anger, joy, gratitude, trust, bliss. Place them face down on the floor and shuffle them so you don’t know which is which.
Now, stand on each card one by one and tune in: How does your body feel? Is there tightness in your chest? Warmth in your belly? A sense of expansion? If you’re doing this with a partner, share your sensations with each other.
After exploring all the cards, turn them over to see which emotion was where. Finally, stand on a card with a positive emotion to anchor it in your body memory. Start with feelings like shame, sadness, fear, anger, and bliss—they’re often easiest to sense. Add more over time. Be curious. This practice can be surprisingly eye-opening.
Remember: Change takes time. Your brain doesn’t build new highways overnight. Be patient, loving, and lighthearted with yourself. Say: “No one became a master overnight.” And if you missed a day? Just smile and say: “Okay, today’s a fresh start.”
Your health will thank you—because every time you rest in the higher frequencies of appreciation, joy, gratitude, or bliss, you give your vagus nerve the chance to activate your body’s own deep repair and healing.