Post-pandemic my brain has changed.
My brain has refocussed itself on negativity –– anticipating challenges, and worrying about worst-case scenarios in a way that it never did before.
What I've learned though, is that this is perfectly natural, particularly given the climate we've been living in. Our brains have what neuroscientists call a 'negativity bias' –– something which served us well throughout evolution.
In the modern world, this negativity bias can cause a lot of unnecessary stress and anxiety.
It's anxiety and stress I've decided I no longer need.
There's a chatty voice in our heads
If I'm to believe the likes of Eckhart Tolle or Michael A. Singer, then I know that this chatty (and at times frustrating) voice in my head isn't me. But knowing this doesn't immediately lead to enlightenment.
The inner voice is loud, constant, and it's been with us for our whole life.
Thanks to neuroplasticity, I know that I have the incredible power to rewire my brain toward the positive. This won't remove the voice but it'll help it to be:
- Calmer
- Kinder
- Slower to react
- Less likely to think the worst in every situation.
Neurons that fire together, wire together
Rewiring my brain toward the positive is something I'm currently working on.
And it's perfectly possible to do it.
According to neuroscientist Donald Hebb, "neurons that fire together, wire together."
Ultimately, if we make new connections, we can make new pathways.
For example: if a person has associated dogs with danger –– perhaps due to a traumatic childhood event –– it's perfectly possible for that same person to create a new association and feel comfortable around dogs.
We can sculpt our brains
According to Spanish neuroscientist Santiago Ramón y Cajal "Any man could, if he were so inclined, be the sculptor of his own brain."
How do we rewire our brains?
I'm following these steps (though I'm by no means an expert):
- Notice the negative patterns
Noticing where negativity, anxiety, and stress arises is the first step. If we are so associated with our minds that we don't even notice our negative patterns, we're doomed to keep repeating them.
Rewiring requires you to be conscious and aware of where you'd like to improve.
2. Replace every negative thought with ten positive ones
Part of the rewiring process requires a degree of conscious positivity until the new pathways are formed and positivity becomes a habit.
Every time a negative thought arises, I now replace that thought with ten positive ones in a row –– either different positive thoughts or the same thought as an affirmation. It tends to shift my focus relatively quickly.
3. Try rampages of positivity and appreciation
Made popular by various Law of Attraction teachers, like Abraham Hicks and Rhonda Byrne, rampages of positivity and appreciation can be incredible for shifting mindset.
If you notice yourself focussing on the negative, writing a long list of things you appreciate, or feel good about can be a gamechanger.
It might just shift the way that you view things.
4. Savour positive experiences
We tend to overlook the positives and focus hard on the negatives. To rewire towards positivity, it's necessary to start really savouring the good moments.
Something as simple as a sunny day, a warm fireplace, a smile from a stranger, or a comfortable blanket might feel like small things, but these are the exact moments that you can use to create good feelings within.
Doing so will help your brain to start looking for more of these moments. Once you're able to feel positive about the small things, start extending that positivity out to larger experiences.
5. Find positives in difficult times
Even during very challenging times, there are typically silver linings and learnings.
In whatever way you can, try to find positive aspects of whatever challenge you're facing.
Mental health struggles, for example, could be viewed as a useful time to reflect, go deeper within, and an opportunity to focus on creating a more meaningful life.
It may feel challenging, but it is possible
If the neuroscientists are right, then you truly can rewire your brain.
"Among other things, neuroplasticity means that emotions such as happiness and compassion can be cultivated in much the same way that a person can learn through repetition to play golf and basketball or master a musical instrument, and that such practice changes the activity and physical aspects of specific brain areas." ― Andrew Weil, Spontaneous Healing
In fact, it seems if you're learned to do anything — say drive a car or ride a bike — then you can rewire your brain.
This is general advice based on research and should not be considered medical information.