Tag: meditation

Rewiring Your Brain

In Christine Hassler’s book Expectation Hangover, the author explains:

Repetitive thoughts form what are called neural nets in our brain, which are clusters of chemically connected or functionally associated neurons. What that means is that if you think the same thought or type of thought over and over, it forms an actual physical cluster of neurons in your brain. Over time these neural nets create “grooves” in your brain that your thoughts gravitate toward. For instance, if you repeatedly think, “I’m not good enough,” you create a neural net around that limiting pattern of thought. Once the neural net is formed, it becomes habitual to think in the direction of “I’m not good enough.” Thus you will tend to see things that occur in your life through the lens of “I’m not good enough.

This idea of neural nets fascinated me, and it also offered me great comfort. If the brain can be trained to think negative thoughts, that means it can also be trained to do the opposite.

In fact, the author went on to make this very point, revealing a technique called self-directed neuroplasticity. There are a few ways you can rewire the brain, and it starts by imagining your runaway thoughts as a wild horse. It’s much easier to control this horse when you’re riding it and maneuvering the reins. One way of getting the horse/your thoughts under control is by saying “whoa” to yourself whenever you feel your mind drifting into territory you don’t want it go. This helps you bring yourself back to the present moment. Another similar technique is carrying a childhood picture of yourself in your wallet or on your phone. Anytime you feel negative thoughts starting to rise up, pull up that picture and imagine saying those negative things to the little boy or girl staring back at you. It’s much harder to be mean to sweet baby you with those big eyes and chubby cheeks, isn’t it?

It’s important to rein in these harmful ideas, because what you think about yourself sets the course for your life. I spent many years thinking I wasn’t good enough and dealing with a total lack of self-confidence. I thought I was lucky to receive any attention from men, so I chose people who were unavailable—men who had just gotten out of serious relationships or who lived all the way across the country. When they rejected me, it only served to validate my beliefs. Now that I’ve learned to love myself more and reject these ideas, I added a note to my dating profile making it clear that I’m not looking up for hookups or casual dating but to connect with someone in a meaningful way in the hopes of it leading to a long-term relationship. I plan on asking dates about their intentions early on, communicating my wants and needs often, and not investing in people before they invest in me. I imagine my dating experience will be much different this time around.

After learning about this bit of neuroscience, I’m not as surprised to find myself constantly trapped in negative thought cycles. I always thought there wasn’t much harm in lingering in these thoughts, but now I know better. Now I’m determined to rewire my brain so positive thinking becomes more natural to me.

I know my life isn’t a movie or anything, but this morning I woke up to gloomy, downcast weather. Rather than letting it get me down, I tried thinking about how thankful I was to be alive, to exist in this world, to have this rainy weather so I could appreciate the coziness of my apartment. And I kid you not, just like that the sky cleared up.

Okay, it wasn’t an instant thing or anything but it was supposed to rain all day, and instead the sun came out and shone brighter than it had in weeks. I don’t usually believe in signs, but in the interest of being a more positive thinker, I’m interpreting this one as a sign that I’m headed in the right direction.

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Round and Round My Thoughts Go

You know what sucks the most after you stop seeing someone? You’ll be perfectly fine, and then you’ll see the most random thing that triggers a memory. Oh, there’s that restaurant we went to once. Look, it’s that movie we watched together on Netflix. There’s my couch that we used to sit on together.

Okay, that last one’s a stretch, but you get where I’m going with this. When I go through a hard time in my life, I tend to pick it apart like I’m picking at a newly-healed wound. It’s painful and messy, and logically I know I should stop if I know what’s good for me, but no. I’m going to keep digging my nail in there until I’m bleeding again and I have to start the healing process all over again.

That’s what it feels like when I’m plagued by negative thoughts. If they were new thoughts or served me in some way, I would accept them. You can’t ignore painful feelings, accepting and working through them is healthy. What isn’t healthy is having the same few thoughts circle around your brain over and over and over again, like vultures.

I’ve since learned there’s a word for this: rumination. I always just assumed everyone experienced this, but I’ve talked to people in my life after having hard conversations and they might spend a day or two thinking about something and then they’ll move on. When my previous relationship ended last year, the guy I’d been dating broke up with me over a phone call that lasted less than a minute. I replayed that phone call in my head for the next week. I heard it in my head while watching TV, while working, while spending time with other people. The only thing that broke the cycle was meeting up with him in person, so I could say all the things I felt like I didn’t get to say.

That’s what’s really at the root of all my negative thoughts. All these words and actions that have no outlet so they just sit stagnating in my mind and making me feel like I’m going a bit mad.

It’s still something I struggle with, but I’ve since learned some techniques that help me cope with them. Journaling is a huge help. If you can’t say what you need to say to someone, you can at least get the words out of your brain and onto paper. When I’m working through something, I’ll sometimes write pages and pages in a single day. It’s a lot easier to untangle a problem, when you can actually see what you’re working with.

The other practice that has made a huge change in my life is meditation. I’m still very much a novice in this area. I started by listening to guided meditations on YouTube, before deciding to try out a paid subscription of the Calm app. I’m not the greatest at sticking to things, but I’ve been pretty good about doing my daily guided meditations for the last few months. I’m also convinced that Tamara Levitt has the most soothing voice on the planet.

Today, I tried doing my longest meditation yet. I sat for a full 30 minutes, listening to my app’s nature noises and a bell that rang every minute to keep me focused. Of course, I live in New York, so I also had the wonderful noises of construction, honking horns, loudly-conversing passerby, and slamming doors to contend with, but I just thought of it as ambient background music.

I definitely didn’t do a perfect job, but after, my mind felt like it had slowed down a bit. When intrusive thoughts tried to push their way into my brain, I gently shoved them right back out. It didn’t matter how many times it happened, the important thing was I didn’t give myself time to dwell on these thoughts.

My hope is that with continued meditation practice, there will be fewer intrusive thoughts each day and I can finally stop focusing on everything but the present. I can’t change the past or predict what will happen in the future, but I have the power to shape my present. I’ve realized lately that the present is the only place where true happiness is found.

It’s a lot of work—and sometimes it feels impossible—but it’s also worth it, because those moments where my brain finally quiets down? It feels like a long-needed rest, and it’s pure bliss.